This week’s WOW is an AMRAP session (as many reps as possible). - TopicsExpress

This week’s WOW is an AMRAP session (as many reps as possible). You know the drill by now working for 30 seconds then rest for 30. Then work for 40 then rest 20, then work for 50 then rest 10 then a full minute and then rest a minute. Then you go again this time trying to beat your first score. Simple! You will do three types of sit ups. 1 – Alternative v sits. 2 – Windmill Press ups. 3 – Leg raise. 4 – Burpees. Each exercise is done the way I explained above meaning each will be done twice. Let me know how you get on and as always at least 10!!!!!! Good luck and have fun. Don’t forget to complete your heaves in preparation for this month’s challenge you know what number your on so set a target and go for it. Finally what prize would you like this month? I was thinking a nice sports watch? Staff Roberts.

Wow im in shock, my nerves r freakn goin crazy!!! I was jus tryn

Parabéns o CPC pela organização das E.C.I. de Lisboa!!! Acho

My Father and my God every enemy that has said you shall not

[[chelseafc]] »» || Lampard: Menantikan Masa Pra-Musim || ««

MALAGA GROUP WEATHER UPDATE Friday 12th December 2014: Oh yes, its

Azab Dan Nikmat Kubur Dalam al-Quran dan al-Hadis Ustaz Dr.

" مـتـن زیـاده حـوصـلـه نـداری از

Oração à Maria Mulambo ! Senhora dos meus caminhos, me proteja,

November 12 This is a time of abundance in your life. Your cup

Shocking and tragic daylight murder of a very good human being for

Need A Speaker For Event, School Or Organization? Calling All

Saileen Om Prakash a great soul was born a midst us who loved

Some more interesting observations from the old (1970) notes of

Akpos decided to follow his friend Osas on a hunting trip deep in

Ok usually I dont do this but I will hold my tongue no longer.

Jocelyn Mankowski nominated me for the Gratefulness Challenge. For

g3t94p 2012 Topps Mars Attacks Heritage Basic Set #1-55 + Subsets

SALOTTO! For everyone who is or plans to go to Trieste/ Itay this

Fin del mundo en la calle Boyacá de Guayaquil Camino de regreso

samsung galaxy ace 2400 pesos open line padala from u.k wag na

Buy Top Of The World Ohio State Buckeyes College Overcast Fitted

YEA, I WAS NOT LOOKING FOR ANOTHER OPPORTUNITY EITHER! INCREDIBLY

tramite Ivan Bostick Zamellisar Quoto questo commento in

STATEMENT BY THE CHIEF JUSTICE AFTER MEETING THE

hi my friends. i am at agh er right now. have not eaten since

Thousand Years of Glory I was in the presence of a thousand years

JOSH EAGLE, a 2009 Deer Valley graduate, was named NATIONAL