Crunchy Green Health Nut

Warm Up 400m Distance Then 3 Rounds 5 DB Push Press 5 DB Front Squats 5 DB Romanian Deadlifts Skill/Strength DB Thrusters 3X10 Bootcamp WOD   TABATA Tuesdays 4 exercises 8 Rounds each exercise 20 Sec Work - 10 Sec Rest 1. DB  Push Press 2. Situps 3. DB Front Squats 4. Russian Twist my personal score: DB Push press 12,   12,   12,    10,    11,   10,   10,  12  total 89 Situps               10,   10,   10,   10,     10,   10,   10,  10  total 80 DB Front Squat 10, 10,   10,   10,     10,   10,   10,  10 total 80 Russian Twist   30,   30,   30,   30,   30,     30,  25,   25 total 230                                       ...

Warm Up 400m (.25) 10 Back Extensions 10 Squats 10 Pushups 20 Flutter Kicks Skill/Strength 5 Rounds 5 Squat Therapy Bootcamp WOD Tabata Tuesday 20 sec Work 10 sec rest 8 Rounds Romanian Deadlifts 5db Front Squats 5lb db Push Presses 5lb db Situps Post WOD Stretch Quad Pulls Cashout 3 Rounds 30 Sec Plankholds

The gym was closed tonight so I worked out at home.  Warm up 3 Rounds 10 Bench Presses 10 front squats (two 5# dumbells) 10 Romanian Deadlifts (Two 5# dumbells) 10 back extensions  WOD 21 - 15 - 9 Burpees Push press (two 5# dumbells) Sit-ups  Front squats (two 5# dumbells) Cashout  100 flutter kicks

On Ramp Bootcamp WOD December 12 1 Mile Run 50 Front Squats 1 Mile Run

Warm Up .17 Run 10 Pass throughs 10 Squats 10 Back Extensions Strength Front Squats w/ 10# Plate WOD Arm Haulers 40-30-20-10 Jumping Jacks 10-20-30-40 Cash Out  10 Min Max distance on tread mill

Mon. Oct 7 Again I was not at the gym on Mon Oct 7, but thanks to my friend Trish who sent me the workout! Bootcamp 12 min AMRAP 200m Run (.17)  20 Front Squats 10/5  20 Back Extensions 10/5 *200=20 reps * 1 Round= 60 reps Rx2 Trish: 3 rnds 400m run 100m walking lunges 30 body wt squats 30 back ext End w/ 400m Run