WOD Oct 12/2010

W-Up: 20 X Cossack, 10 X push-ups, 5 X turkish get-ups per arm

4 Rounds

400m row (Arnprior) 2 laps of building (Renfrew)

15 DB snatch per arm

15 standing long jump

15 Body rows

For time

W.O.D October 9, 2010

Warm-Up: 100 Ropes, 15 P-ups, 100 Ropes

ABDOMINUS

10 Burpees

Med. Ball Twist x50
Lying Leg Raises x 20

Jumping Jax x50
Wall Balls x 20

Sit Ups x50
Med. Ball Twist x 20
V-Ups x20

Burpees x10

Finisher: AB Circuit !!!

W.O.D October 8, 2010

Warm-Up: 10 Dubs, 50 Ropes, 3 way-shoulders, 10 Dubs, 50 Ropes

Back to Basics

3-6-9-12-15 = Sit-Ups (with med. ball)

6-12-18-24-30 = Burpees

9-18-27-36-45 = Push-Ups

***After each round do 20 squats!!!***

Ex: 3 sit-ups, 6 burpees, 9 push-ups, 20 squats

6 sit-ups, 12 burpees, 18 push-ups, 20 squats

W.O.D. Oct 6th 2010

W-Up: Sit-ups X 10, Lying leg raise X 10, Med ball twist X 50 (2 Rounds)


"FIVER"

5 minutes at each station, as many 5 rep sets as possible, 2 campers per station


Squats

Push Press

Deadlift

Back Extension

Floor Press

October 5, 2010

Warm-Up: 10 squats, 3 way-shoulders, 10 band pull-apart

"Move It!"
AMRAP

5 T-Ups (5/arm!)
25 Med. Ball Twists

10 Box Jumps
20 Med. Ball Twists

15 Dips
15 Med. Ball Twists

20 Dubs
10 Med. Ball Twists

25 Wall Balls
5 Med. Ball Twists

Warm up: 50-10-50

"Squat, Push, Squat!"
4 rounds for time
***
20 KB Swings
40 Push Press
60 Squats
40 Lunges
20 Push ups

WOD October 2, 2010

"I *heart* Saturday Mornings!"

Warm-Up: 100 Ropes, 20 Cossack Squats, 5 Burpees

8 Rounds

200m Row
10 Jump Squats
20 Thrusters
30 Sit-Ups

**After every ODD number of rounds= 100 Ropes**
** After every EVEN number of rounds= 10 Mountain Climbers**

Have a great weekend EVERYONE!!!