Sunday, 20 December 2009

"Kev's Sunday Session"

Sunday 20/12/09
"Freddy C Variation"
21 - 15 - 09
KBS
DB Push Press
+
1000 mtr Row
+
09 - 15 - 21
KBS
DB Push Press
Men 24/17.5 kg - Ladies 16/10 kg
Scale up or down as required

Saturday, 19 December 2009

"Saturday WOD"

Saturday 19/12/09
"The Twelve Days of Christmas"
1 Burpee
200 mtrs
3 Push ups
4 Pull ups
5 MB Sit ups
6 Squats
7 Sit ups
8 KBS
9 Alt Leg Lunges
10 Back Extensions
11 HPCL & PP
400 mtr Row

Follow as you would the song

Thursday, 17 December 2009

"Thursday & Friday WOD's"

Thursday & Friday 17th & 18/12/09
WOD 1
AMRAP in 20 mins
5 Pull ups
5 Bench Dips
12 Push ups
12 KBS
WOD 2
"P A C E"
Practice Apply Commit Excel
AMRAP in 20 mins
10 Pull ups
15 Deadlift
20 Bar Jumps
25 Sit ups
Deadlift use Bodyweight or 50% of 1RM

Wednesday, 16 December 2009

"Wednesday WOD's"

Wednesday 16/12/09

WOD 1

Team Wod
Row/XFT + 25 Reps of
400 mtrs + Sit ups
400 mtrs + Back Ext
400 mtrs + Push ups
400 mtrs + Pull ups
400 mtrs + Squats
400 mtrs + Good mornings
400 mtrs + Shoulder Press
400 mtrs + Alt Leg Lunges
400 mtrs + Overhead Squat
400 mtrs + K B S

In teams of two, each must complete the 400 mtrs before moving on to the next exercise

Use empty bars for BB exercises and your normal KB for the swings

WOD 2

20 WBS

15 Box Step each leg

10 Knees To Elbows

05 Burpees

AMRAP in 20 mins

20" for Box Step

Tuesday, 15 December 2009

"Tuesday WOD"

Tuesday 15/12/09
"Row! Grace. Row!"
Row 1000 mtrs
30 Power Clean & Push Press/Jerk
Row 1000 mtrs
Men 60 kg - Ladies 37.5 kg

Monday, 14 December 2009

Monday's WOD's

Monday 14/12/09
WOD 1
"The Long Christine"
5 Rounds
500 mtr Row
12 BW/50% of your 1RM Deadlift
21 Box Jumps 20"
Make a note of your time for 3 Rounds and at completion of the 5th
Scale box height up or down as required
Sub box steps for box jumps
WOD 2
DU's/Skips x 3 - 50 - 40 - 30 - 20 - 10
Bench Sit ups -- 50 - 40 - 30 - 20 - 10
Box Steps 20" - 50 - 40 - 30 - 20 - 10
Push ups ------ 25 - 20 - 15 - 10 - 05
Pull ups ------- 25 - 20 - 15 - 10 - 05
Scale Bench/Box height as required

Saturday, 12 December 2009

"Saturday & Sunday WOD"

Saturday 12th & Sunday 13/12/09
"The Twelve Days of Christmas"
1 Burpee
200 mtrs
3 Push ups
4 Pull ups
5 MB Sit ups
6 Squats
7 Sit ups
8 KBS
9 Alt Leg Lunges
10 Back Extensions
11 HPCL & PP
400 mtr Row
Follow as you would the song