BOOT CAMP 1830 6-8-06

Participants: 24


WOD: Tabata - 20 seconds on, 10 second rest

Arm haulers
Overhead squats
Push ups
Flutter kicks
Dips
Pull ups

BOOT CAMP 0930 6-7-06

Participants: 19

Murphy

BOOT CAMP 0600 6-7-06

Participants: 25

WOD

"Murphy"-Hooyah!!

12 suicides
300 squats
200 pushups
100 pullups
12 suicides

Day Four: Krav Maga

More of all previous plus more kick defense.

Sore and tired is getting real normal.

BOOT CAMP 1830 6-6-06

Participants: 21


Warmup (running, lunging, 20 pushups, 50 crunches)
30 reps with bars of squats, roll overs, overhead squats

Wod

run outside , three laps around cones
30 pushups
30 crunches
10 pullups
20 plyo box
10 ball slams
as many rounds for 25 mintues

Day Three: Krav Maga

Straight left, right, hook, uppercut. Ground defense. Chokes from all directions.

BOOT CAMP 1830 6-5-06

Participants: 12

WOD:
Warmup: 50 pushups, 30 crunches in addition to usual warm up
Sprints up hill , 5 sets, 5 second intervals, mystery exercise: bear crawl up the hill
pullup bars: 5 reps, 5 sets of knees to elbows, run hill and sprint back up
stretch out

BOOT CAMP 0930 6-5-06

BOOT CAMP 0600 6-5-06

Particpants: 19


Lunge Lap
Pushups-30
Plyo boxes-30
Ball Slams-20
Knees to Elbows-10
Lunge Lap

As many rounds in 25 minutes

Day Two: Krav Maga

Combinations, knee, ground defense, 360 defense, uppercuts, crosses, jabs and more.

Day One: Krav Maga

Kick, punch, choke, defend, push ups, knees, elbows for 7 hours.

Excellent.

BOOT CAMP 1000 6-3-06

Participants: 14

BOOT CAMP 0930 6-2-06

Participants: 13