20120229 – 05h30 – LeapYear

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JM + WarmUp (160 club) It’s a LEAP year, so logically the workout has to include some LEAPing29-2-2012 – we’ll use Basic12…29 reps of each, followed by 20x KB-LeapFrogs and 2, yes, just 2 reps of either an EvilWheel (on your toes, NOT your knees) or a KB-Burpee (Burpee with hands on 2xKB handles followed by a double KB-snatch) KB-LeapFrog: Take 2xKB. Place them next to each other in a line which is the same direction as you are facing. Go into a low crouch to grab the handle of the one at the back (same hand position as

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20120225 – 07h00 – Shannon’s B/D workout

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JM + WarmUp (200 club) Shannon had her birthday on Wednesday. 22-2-74 (38yrs).As per the tradition we use the numbers of her date of birth and age to make up a workout. 22 exercises, 74 reps on each. A maximum of 2 attempts to get through the 74 (ie. you get 1 rest/pause/stop per set of 74)If you stop >1 you get 1 penalty point per stoppage. 1 penalty point=1 TGU SwL, SwR, SwA, Sw2h, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, LC-L, LC-RSw2, C2, Pp/J2Burpees, EvilWheel, GobletSquats, DragonLunge, KB-leapfrog, GuS, SpetsnazRoll and of course 38 scissorJumps to finish up.