WOD 9/27/12

BADA$$ BOTTLE BLASTER.

Equipment needed:
(Two) 1-gallon, 3-gallon, or 5-gallon water bottles.

We will use water bottles as a form of resistance, similar to kettlebells.

Weight conversion:
1-gal= approx 8 lbs.
3-gal= approx 24 lbs
5-gal= approx 40 lbs

Perform the following workout routine in progression over time using a Tabatas format. 20/10

Legs
Squat
Squat, curls
Squat curl presses
Repeat load on both sides, alternating sides, singles, twist

Shoulders
Lateral raises
Front raises
Repeat load on both sides, alternating sides, singles, twists

Legs & Shoulders Combo
Squat front raises
Lunge lateral raises
Repeat load on both sides, alternating sides, singles, twists

Total body
Badda$$ bottle swings
Trap raises
Repeat load on both sides, alternating sides, singles ,twists