Crunchy Green Health Nut

Warm Up 2 Rounds 200m Run 10 Back extensions 10 Spider Mans 5 Inch worms Skill/Strength 3 Rounds 10 Kettle Bell Swings Increase in weight w/ each round Bootcamp WOD 3 Rounds for time 20 KBS     26#/10# 10 Burpees 100m Farmers Carry (2 laps)   25#/10# Times: Carol: 15:36 Erin: 15:35 Tyler 12:38 Barb 11:15 Tracey: 11:05 Julia 10:59 Post WOD Stretch Bike stretch (Lower back) Wrist stretches Cashout  Pull ups 2 rounds max effort

Warm up 400m (. 25) Run 10 Pass Throughs 10 Overhead Squats 10 Cobra stretch Skill/Strength 5 Rounds 8 Kettle Bell swings  WOD-TABATA  20 sec work / 10 sec rest Kettle Bell Swings (KBS) 10#/26# Dumbell (DB) Push Press 5#/8# Box Jumps / Step-ups  Russian twist 10# My personal totals on the TABATA: 407 KBS 26#.               08, 08, 08, 06, 06, 07, 07, 07=57 DB Push Press 8#. 11, 11, 08, 07, 08, 08, 07, 09=69 Box Jumps.            08, 07, 07, 07, 06, 06, 06, 08=55 Russian Twists 10#.24, 24, 31, 29, 30, 27, 31, 30=226 Post WOD Stretch Plow Stretch Cashout 40 Roman Chair  leg lifts or  Reverse sit-ups 

Warm Up   2 Rounds 10 Walking Toe Touches 10 Back Extensions 10 Passthroughs Skill/Strength 4 Rounds   10 Kettle Bell Swings WOD 3 Rounds for Time   400 m Run (.25) 200 m Farmers Carry 25/10  (Four laps around inside perimeter of gym) 20 Kettle Bell Swings My Personal time for the WOD was 22:31 I used two 25lb plates for the farmers carry and a 20lb dumbell for the kettle bell swings.   Post WOD Stretch 90 Degree Stretch       Hamstrings Wrist Stretch