W-Up: Lying/Wall Squat Stretch X 1min, Jump up groiners X10
Squat
5X5
superset with Box Jumps X5
52 Pick-up (for time)
Spades = Wall balls
Clubs = Body rows
Hearts = MTN Climbers
Diamonds = V-ups
King = 15 reps
Queen = 12 reps
Jack = 11 reps
Post Squat loads and WOD times in comments
http://www.mobilitywod.com/2011/09/episode-317365-your-body-just-keeps-putting-up-with-your-crap.html
Thursday, September 22, 2011
Wednesday, September 21, 2011
WOD sept 21/11
W-up: Toe Drop Drill 2X10, Calf stretch 1 min per side
Clean and Press
5X5
Super Couch hip stretch after each set, 30 sec per side
Then:
AMRAP
Add 1 rep per round
1 T-get-up
1 Body Row
Post loads and rounds on comments
Clean and Press
5X5
Super Couch hip stretch after each set, 30 sec per side
Then:
AMRAP
Add 1 rep per round
1 T-get-up
1 Body Row
Post loads and rounds on comments
Tuesday, September 20, 2011
WOD Sept 20/2011
ANNOUNCEMENT!!!!
2011 BOOTCAMP GAMES
SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION
ACTION STARTS AT 10:30
WOD DETAILS COMING SOON
WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!
W-Up: Bottom Squat 1min 30sec, Stretch Calves 1 min per leg
Deadlift
5,5,5,5,5
superset with: Toes to bar X6
Then:
2 rounds for time
Prowler Trip (Down and back)
Lunge lap of building (Renfrew), Lunge from Dumpster to street and back (Arnprior) (with weight)
Post load and time in comments
Blog post and video
2011 BOOTCAMP GAMES
SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION
ACTION STARTS AT 10:30
WOD DETAILS COMING SOON
WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!
W-Up: Bottom Squat 1min 30sec, Stretch Calves 1 min per leg
Deadlift
5,5,5,5,5
superset with: Toes to bar X6
Then:
2 rounds for time
Prowler Trip (Down and back)
Lunge lap of building (Renfrew), Lunge from Dumpster to street and back (Arnprior) (with weight)
Post load and time in comments
Blog post and video
Monday, September 19, 2011
WOD Sept 19/11
ANNOUNCEMENT!!!!
2011 BOOTCAMP GAMES
SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION
ACTION STARTS AT 10:30
WOD DETAILS COMING SOON
WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!
2011 BOOTCAMP GAMES
SATURDAY OCT 14TH 2011 AT THE RENFREW LOCATION
ACTION STARTS AT 10:30
WOD DETAILS COMING SOON
WHATEVER YOU HAVE GOING ON THAT DAY......CANCEL IT. THIS IS THE BIGTIME!
W-Up: Toe Drop Drill (power position) 2 X10, Hollow Rocks X10
Bench Press
8,8,5,5
superset
Band Pull aparts X20
Then:
3 rounds for time
30 KB Swings
20 Push-ups
1 lap (Arnprior) or 2 laps (Renfrew)
Post times and top sets on bench press in Comments
Bench Press
8,8,5,5
superset
Band Pull aparts X20
Then:
3 rounds for time
30 KB Swings
20 Push-ups
1 lap (Arnprior) or 2 laps (Renfrew)
Post times and top sets on bench press in Comments
Friday, September 16, 2011
Thursday, September 15, 2011
Wednesday, September 14, 2011
WOD Sept 14/2011
W-up: Jump up groiners X10, 3 way shoulder circuit X10/direction, 50-10-50 (ropes-burpees-ropes)
ABDOMINUS
Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10
2 rounds
Finisher:
AB Circuit (10/direction)
Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10
2 rounds
Finisher:
AB Circuit (10/direction)
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