W.O.D July 28, 2011

Bench Mark!!!!

2 Minutes Of...
Clean + Press
Dubs
P-Ups
Burpees
Sit-Ups
&
500m Row

W.O.D July 26, 2011

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

Finisher: TABATA SQUATS x4 rounds (20 sec. on and 10 sec. off)

WOD July 25th, 2011

Warm-Up: TABATA Star Jumps for 3 rounds

"Wake UP A-Team!!!"
***Number of reps. will depend on the number of campers who show up!***

1000m Team Row
100 Squats (With B.B or D.B)
100 Renegade Rows
100 Dubs
100 Russian Plate Twists
100 Mountain Climbers

W.O.D July 23, 2011

Warm-Up: 10 Mt climbers, 10 V-Ups, 200 Ropes

"52 PICK UP"

Spades- Burpees
Hearts- Dubs
Clovers- Lying Leg Raises
Diamonds- Squats

King= 10 reps. Queen= 12 reps. Jack = 15 reps.

ACE= 10 Push-Ups

JOKER= 200m Row

Warm-Up: 20 sit-ups, 20 O.H Lunges, 20 Wall Balls

Body Rows x8
ss
Push-Ups x10

& then...

5 ROUNDS

10 Jump Lunges
20 K.B Swings
30 D.B Rows
40 Hip Thrusters
50 Dubs (or 100 Ropes)

W.O.D July 21, 2011

ATTENTION RENFREW BOOT CAMPERS:
6pm CLASS CANCELLATION DUE TO EXTREME HEAT!

~*12pm Come to this class!!!*~
6pm CANCELLED

Warm-Up: 5 Burpees, 10 Cossack Squats, 15 V-Ups

DEAD LIFTS 4 x 6
ss.
Lying Leg Raises x12

and then...

2 minute stations with 1 min. rest!

K.B Swings
Box Jumps
Floor Press
Field Goals
Rower
Jump Jax

WOD July 19th, 2011

Warm up: Tabata squats x 5 rounds

Box Jumps 5 x 3 reps s.s Squats 5 x 3 reps

-----------------------------------------------------------

3-4 Rounds

Back Extensions x 15
KB Swings x 15
Band Sit ups x 15
20 Dubs