"Saturday WOD"

Saturday 31/07/10

AMRAP in 20 mins

200 mtrs Run/Row

25 Sit ups

15 Bench Press 60 kg/35 kg

Scale as required

"Friday WOD"

Friday 30/07/10

"Let the Nightmare Begin"

60 secs Work - 30 secs Rest x 3 Rounds

Wall Ball Shots

Box Jumps

DB Bench Press

Air Squats

Skipping

2 mins Rest after 1st Round

3 mins Rest after 2nd Round

Scale as required

"Thursday WOD"

Thursday 29/07/10

"It Came From Santa Cruz Central"

500 mtrs R/R/X

20 Box jumps 24"20"16"

20 Pull ups

20 Thrusters 35 kg/22.5 kg

400 mtrs R/R/X

20 KBS 24 kg/16 kg

20 Pull ups

20 Thrusters 35 kg/22.5 kg

400 mtrs R/R/X

20 Box jumps 24"20"16"

500 mtrs R/R/X

Scale as required

"Wednesday WOD"

Wednesday 28/07/10

5 Rounds for time

10 Bar Dips

15 Deadlift 100 kg/60 kg

20 Bar jumps

25 Sit ups

Scale as required

"Tuesday WOD"

Tuesday 27/07/10

"Three Types Of Helen"

Pick one of the following

"Standard"

3 Rounds

400 m Run

21 KBS 24 kg/16 kg

12 Pull ups

"Double Under Helen"

( Masters Qualifier WOD)

3 Rounds

50 Double Unders

21 KBS 24 kg/16 kg

12 Pull ups

"Helen On Steroids"

(2010 Games 2nd WOD)

1200 m Run

63 KBS 24 kg/16 kg

36 pull ups

800 m Run

42 KBS

24 Pull ups

400 m Run

21 KBS

12 Pull ups

Scale as required

"Monday WOD"

Monday 26/07/10

5 Rounds For Time

9 Pull ups

9 SDHP 45 kg/30 kg

9 Burpees

9 OHS 45 kg/30 kg

Scale as required

"Sunday WOD"

Sunday 25/07/10

"Kev's Sunday Session"

5 Rounds

800 mtrs

30 KBS 24 kg/16 kg

30 Pull ups

Scale as required

OR

Run/XFT 1 mile

Row 2000 m

Run/XFT 1 mile

"Saturday WOD"

Saturday 24/07/10

400 m

21-15-09

Pull ups

Sit ups

Box jumps

400 m

30 DB Power Clean & Squat

400 m

21- 15-09

pull ups

Sit ups

Box jumps

400m

"Thursday WOD"

Thursday 07/07/10

"Make Mine A Treble"

In 5 mins complete

400 mtrs

+

AMRAP

5 Pull ups

10 Push ups

3 mins rest

In 5 mins complete

400 mtrs

+

4 Burpees

8 Box Jumps

3 mins rest

400 mtrs

+

AMRAP

6 MB Sit ups

12 DU's/30 Singles

3 min rest

1000 mtr(Bonus not compulsary)

"Wednesday WOD"

Wednesday 07/07/10

Pick one of the three options

Option 1

Row 5 K for time

Option 2

75 OHS 40 - 50 kg

Every time you put the bar down from overhead

Run 200 mtrs

Record time and runs

Option 3

30 K Cycle

# Note for option 2

If you don't take enough weight to make it a challenge

You will be asked to complete a 2000 mtr Row time trial #

"Tuesday WOD"

Tuesday 06/07/10

"The Megstar's Birthday Challenge"

17 Sit ups

17 Squats

17 Pull ups

17 Leg lunge

17 WBS

17 Burpees

Complete 3 - 6 rounds

"WARNING THIS WOD IS BRUTAL"

Monday WOD"

Monday 05/07/10

"10 to 1"

Deadlift @ 1.5 x BW or 75% of 1RM

Run 200 mtrs

"Sunday WOD"

Sunday 04/07/10

"Kev's Sunday Session"

10 Rounds of

10 Pull ups

10 Dips

10 Sit ups

10 Squats

"Saturday WOD"

Saturday 03/07/10

Front Squat - 21 - 15 - 09

Pull ups ----- 21 - 15 - 09

Row/Run -- 800-800-800

Men 60 kg - Ladies 42.5 kg

Scale as required

"Friday WOD"

Friday 02/07/10

AMRAP in 20 mins

5 Burpees

10 Push ups

15 Sit ups

20 Squats

* Every 4 mins complete 5 Deadlift *

Men 80 kg - Ladies 50 kg

Scale up or down as required

"Thursday WOD"

Thursday 01/07/10

"Fight Gone Bad"

3 Rounds with 1 min recovery

Between Rounds

WBS 9 kg/5 kg

SDHP 32.5 kg/20 kg

Box Jumps 20"

Push Press 32.5 kg/20 kg

Row(cals)

Scale as required