WOD: “90” -Wed 2.29.12
“90” Ā 8 Rounds for Time Ā 10 Burpees with ball Ā 15 Squat to Armpit Jumps Ā 20 Squat to Presses Ā 25 Heavy Jump Ropes
“90” Ā 8 Rounds for Time Ā 10 Burpees with ball Ā 15 Squat to Armpit Jumps Ā 20 Squat to Presses Ā 25 Heavy Jump Ropes
“Bootcamp Advanced” PVC Row Rope Slam on Knees Thruster Tire FlipĀ Step ups Squat to PressĀ Ring DipĀ Rope ClimbĀ Weighted Jump RopeĀ Bear Crawl
“Bootcamp” Rope Slam Sledge Hammer/Med Ball Slam Sprint to Squat Tire Pull/Plank Plate Push Jump Rope Wall Ball Pull Ups/Dips KB Swing Box Jump
“150” 50 Double UndersĀ 50 Crunches 40 Double Unders 40 Crunches 30 Double Unders 30 Crunches 20 Double Unders 20 Crunches 10 Double Unders 10
“Bootcamp Burpee Insanity” Group 1: Rope SlamĀ Tire FlipĀ Sledge Hammer/Crunch Slam Agility Ladder Farmer’s Walk Push up to hurdleĀ Split Squats Holding Med Ball
Ā http://youtu.be/WhtQIyhK7Zg “AMRAP 12” – Hip Bands 20 Plank Jacks w/Hip Band 15 Hip Band Walks (each way) 10 Squat Jumps w/Hip BandĀ = 1 round
“Chest Challenge” 10 Reps of Bench (135lbs) 10 Hand-Release Push Ups How to do it: Go back and forth until you fail to get out
“Bootcamp” Wall BallĀ KB Swing Rope Slams Sumo Squat Tire FlipĀ Squat w/hip band and Med ball holdĀ One Arm Walking LungeĀ Weighted Jump Rope/Burpee