Sunday, September 16, 2012

Saturday 2Fer - 09152012

Another great Boot Camp on Saturday!

It was even more special as my girlfriend was able to join us.  She had Saturday off so I was able to bring her and a bonus her friend also came.  Nice butt kicking for everyone.  Here is what we did:


WARM UP
run around park
stretching

Run 50 yards
20 air squats
Run back
15 sit ups
10 jumps/step up

3 Rounds of the above

WOD

Overhead weighted lunges - 8 x each leg
Burpee jumps x 12
Bear Crawl Back


Partner Workout
1 hold plank


1 shuttle runs w increasing distance

Stretch

DONE


WOD PART 2 - O Lift Techniques
Warm Up Run around block
PVC Pipe stretch
Lunge Stretch, Groin Stretch, Spiderman lunge, Squat - 3 x

Row Rings x 10 for 3

Band Assist Pull Ups x 10 for 3


Snatch
75# x 3  for 5 sets - strict technique

Stretch

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