WODS

16-2-09

Warmup
Shuttle Run with Backwards Run
Frog Jump Shuttle with Backwards Run
x2

Workout
40 Bench Jumps (choose your height that is a challenge)
40 Situps
40 Pushups
40 Travel Lunges
40 Arch Rocks
40 Bench Dips
40 Barrier Jumps
40 Mountain Climbers
40 Squats

Time:
(9.30am)
Emma – 9.02
Fou – 9.02
Amanda – 9.12

(6.15pm)
Kirsten – 12.22
Desiree – 15.09
Deb – 10.44
David – 15.56

11-2-09

Warmup
10 x Mountain Jumpers
10 x Jumping Lunges
10 x Arch Rocks
x3

Workout
400m Run
35 Situps
400m Run
35 Pushups (KN, F.B)
3 rounds

Time:
Emma – 10.28(Kn)
Lucy – 11.27(Kn)
Jane – 10.36(Kn)
Fou – 11.06(F.B)
Deb – 12.59(Kn)

9-2-09 – Day of Reckoning

Day 100 for 100 BURPEES
This day had finally arrived, I think summer was too much to keep this going, when this comes around again, How will the challenge go?

Warmup
15 x O/H Squats
15 x Supermans
15 x Situps
x3

Workout
100 BURPEES

(9.30am)
Fiona – 12.07 (pretty good workout for the first time)
Emma – 5.12
Amanda – 5.39
Rachel A – 5.29
Fou – 4.25

(6.15pm)
Kirsten – 7.04
Desiree – 7.26
Deb – 7.32
Louise – 8.58 (another solid time for a first time)

7-2-09

Day 98 for 98 BURPEES

Warmup
400m Run
40 Squats
30 Situps
20 Pushups (kn, F.B)
10 Jumping Pullups
Time:
Jane – 3.10
Emma – 3.36
Kirsten – 3.30
Amanda – 4.05
Vic – 4.08

Workout
“Cards”
Diamonds – Situps
Hearts – Squats
Spades – Burpees
Clubs – Knees to Shoulders
Joker – 200m Sprint

4-2-09

Day 95 for 95 BURPEES

Warmup
High Knees
Butt Kicks
Side Twists
Low Side Shuffle
x3

Workout
800m Run
25 Pushups (Kn, F.B)
800m Run
50 Situps
800m Run
75 Squats
800m Run

Time:
Emma – 10.04
Fou – 10.05
Sarah – 10.11
Amanda – 10.08

2-2-09

Day 93 for 93 BURPEES

Warmup
Good Mornings
Mountain Climbers
Flutterkicks
21-15-9

Workout
“Tabata Rapid”
(9.30am)
*Tuck Jumps
Squats
Dips
*Pushups (Kn, F.B)
Situps

Total:
Sarh – 63 (Kn)
Emma – 75 (Kn)
Fou – 66 (F.B)

(6.15pm)
*Jumping Lunges
*Jumping Pullups

Total:
Kirsten – 83
Desiree – 51
Sam – 63
Deb – 64

31-1-09

Day 91 for 91 BURPEES

Warmup
Bear Crawl
Crab Walk
Caterpillar

Workout
400m Run
*50/100 Birdpickers
400m Run
*40/80 Plankups
400m Run
*20/30 Burpees
400m Run
*20/40 Squats

Time:
Jane – 12.14
Anna – 13.11
*Janine – 10.24
Emma – 11.41
*Kirsten – 9.50
Sarah – 13.13
*Tash – 10.40
Deb – 13.22

28-1-09

Day 88 for 88 BURPEES.

Warmup
10 Frog Jumps out
Low crawl back on forearms
x3

Workout
40 Travel Lunges
20 Burpees w/ pushup
5 Rounds

Time:
Deb -19.28
Lucy – 18.26
Amanda – 18.10
Emma – 16.44
Sarah – 16.16

26-1-09

Day 87 for 87 BURPEES

Warmup
30 x Mountain Climbers
20 x Mountain Jumpers
10 x Rolling Side Planks
x3

Workout
400m Run
50 Squats
25 Burpees
50 Arch Rocks
25 Situps
50 Squats
25 Burpees
50 Arch Rocks
25 Situps
400m Run

Time:
Liz – 14.52
Emma – 13.54
Jane – 13.13
Rachel A – 14.28
Amanda – 13.57
Lucy – 13.50
Vic – 14.58
Andrew – 14.48
Julie – 14.45

24-1-09

Day 85 for 85 Burpees
Sorry for the delay for the past few weeks posts, being in transition with homes has been alot more difficult than I anticipated and not having any internet access in this part makes you quite disconnected to all that goes on. It’s quite amazing how much life revolves around this now. So I will just post all the weeks up to date. Let me know how the workouts are going for you by posting your comments. DON’T BE SHY!

Warmup
10 x Jumping Pullups
15 x Incline Pushups
20 x Exa tube Thrusters
x3

Workout
6min Box Jumps – 12″
2min Rest
Bottom to Bottom Tabata Squats
6min Box Jumps

1st 6min Tabata Total 2nd 6min
Rachel A – – 112 150
Amanda – 132 96 120
Deb – 148 72 130
Vic – 121 92 146
Emma – – 157 138