"Tuesday WOD"

Tuesday 30/11/10

"Forte"

40 KBS 24/16

40 Cal Row

40 DB Push Press 20/12.5

40 Sit ups

40 Push ups

40 Cal XFT

40 Jumping Pull ups

40 Goblet Squats 24/16

40 DU's /120 Singles

40 Leg Lunge

Sclae as required

"Monday WOD"

Monday 29/11/10

"Lynn's Back - YIPPEE!"

4 mins of each - Row - XFT - Box step - 30 secs rest between each

1 min Rest

3 mins of each - Row - XFT - Box Step - 30 secs rest between each

1 min Rest

2 mins of each - Row - XFT - Box Step - 30 secs rest between each

1 min Rest

1 min of each - Row - XFT - Box Step - 30 secs rest between each

Record the distance for each exercise and total up to get a score

Box Step x 10 to get a distance

Box step Men 16" - Ladies 14"

"Kev's Sunday Session"

Sunday 28/11/10

"More Than Meets The Eye"

10 KBS 24/16

10 Box Jumps 24"20"16"

10 WBS 9/7/5

10 Push ups

Scale as required

"Saturday WOD"

Saturday 27/11/10

"Helen"

3 Rounds

R/R/X 400 m

21 KBS 24/16 kg

12 Pull ups

Scale as required

"Friday Frolic"

Friday 26/11/10

Team WOD

Teams of Three

Row 5 x 100 m each

30 GTOH each 60/40 kg

Row 5 x 100 m each

Scale as required

"Thursday WOD"

Thursday 25/11/10

B W Bear Complex

AMRAP 20

5 Pull ups

5 Push ups

5 Sit ups

5 Squats

5 burpees

Scale as required

"Wednesday WOD"

Wednesday 24/11/10

"BOGOF"

AMRAP 20

For the first 10 mins

5 SA DB or KB

Clean & Press Each arm 24/16

10 Push ups

200 m

For the second 10 mins

5 SA DB or KB

Clean & Push Press Each arm

15 Squats

200 m

Scale as required

"Tuesday WOD"

Tuesday 23/11/10

"Sarah M"

400 m

15 Deadlift 60/40 kg

30 Sit ups

15 KBS 24/16 kg

30 Bar Jumps

15 DB Push Press

3 - 4 Rounds

Scale as required

Team Version - In two's alternating

250 m

15 Deadlift

30 Sit ups

15 KBS

30 Bar Jumps

15 DB Push Press

20 Squats

6 Rounds

Scale as required

"Monday WOD"

Monday 22/11/10

"John G"

600 m R/R/X

21 DB Thrusters 20/12.5 kg

21 Pull ups

700 m R/R/X

15 DB Thrusters

15 Pull ups

700 m R/R/X

09 DB Thrusters

09 Pull ups

Scale as required

"Kev's Sunday Session"

Sunday 21/11/10

AMRAP 20

400 m R/R/X

15 WBS 9/7/5 kg

10 Pull ups

Scale as required

"Saturday WOD"

Saturday 20/11/10

AMRAP 20

250 m

15 DB Bench Press

25 Sit Ups

Men 20 kg - Ladies 12.5 kg

Scale as required

"Friday Frolic"

Friday 19/11/10

In 12 mins Establish a 3 RM Deadlift

5 mins rest

WOD

AMRAP 12

400 m

5 Deadlift @ 75% of 3 RM

"Thursday WOD"

Thursday 18/11/10

"Triplets"

Area 1

In 7 mins complete 3 Rounds of

21 WBS 9/7/5

21Sit ups

1 min Rest

Area 2

In 7 mins complete 3 Rounds of

21 KBS 24/16 kg

21 SDHP 24/16 kg

1 min Rest

Area 3

In 7 mins complete 3 Rounds of

21 Cal Row

21 Push ups

Record the time for each area

Scale up or down as required

"Wednesday WOD"

Wednesday 17/11/10

Row/XFT-200-200-200-200-200

OH Squat - 10 - 08 - 06 - 04 - 02

Burpees -- 04 - 08 - 12 - 16 - 20

Men 50 kg - Ladies 35 kg

Scale as required

"Tuesday WOD"

Tuesday 16/11/10

"The Tuesday Two"

Option 1

400 m Row

20 B/Squat

600 m Row

15 B/Squat

800 m Row

10 B/Squat

1000 m Row

05 B/Squat

Use 65 - 70 % of 1 RM

Option 2

AMRAP 20

25 Sit ups

30 Box Step

15 DB Bench Press

20/15 kg

Scale as required

"Monday WOD"

Monday 15/11/10

"DT"

5 Rounds

12 Deadlift 70/45 kg

09 HPCL 70/45 kg

06 Push Jerk 70/45 kg

Scale as required

"Kev's Sunday Session"

Sunday 14/11/10

R/R/X - 500 - 500 - 500

KBS 24/16 kg- 21 - 15 - 09

S/Shot 24/16 kg - 15 - 21 - 09

WBS 9/7/5 kg - 09 - 21 - 15

Scale as required

"Saturday WOD"

Saturday 13/11/10

R/R/X - 800 - 600 -400

Pull ups - 12 --12 --12

HPCL 60 - 18 - 18 - 18

SB Squats - 32 - 32 - 32

Sacle as required

"Friday Frolic"

Friday 12/11/10

"Lecks All Work Together"

In 10 mins Establish a Shoulder Press 3 RM

Followed by

In 5 mins Establish a 1 RM Push Press

WOD

Using 65% of your Shoulder Press 3 RM

400 m

12 Shoulder Press

400 m

12 Shoulder Press

400 m

18 Push Press

400 m

18 Push Press

Scale as required

"Thursday WOD"

Thursday 11/11/10

The Entre

1000 m Row

The Main Meal

10 F/Squat 60/40 kg

21 Pull ups

50 Bar Jumps

10 F/Squat

15 CTB Pull ups

50 Bar Jumps

10 F/Squat

09 Dead Hang Pull ups

50 Bar Jumps

The desert

1000 m XFT

Scale as required

50 DU's option instead of 50 Bar Jumps

"Wednesday WOD"

Wednesday 10/11/10

4 Rounds

500 m

21 KBS 24/16 kg

50 Hi Pulls 20/12.5 kg

21 OHS 20/12.5 kg

Scale as required

"Tuesday WOD"

Tuesday 09/11/10

"How Hard Can It Be?"

AMRAP 20

20 MB Sit ups 5/7/9 kg

20 MB Thruster 5/7/9 kg

15 KBS 24/16 kg

10 Pull ups

Scale as required

"Monday WOD"

Monday 07/11/10

"Team WOD"

In teams of two complete

Alternate 4 x 200 m each

Followed by

2 Sets of BB Bear Complex

Alternate 15 Rounds each

Followed by

Alternate 4 x 100 m each

Only one Rower between each team

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Saturday & Sunday WOD"

Sat & Sun 6 th & 7 th/11/10

AMRAP 20

25 Squats

7 HPCL 60/40

5 DB SH Press 20/12.5

200 mtrs

Scale as Required

"Friday Frolic"

Friday 05/11/10

"The Week Goes Out With A Bang"

800 mtr Row

Deadlift @ 65% 1RM 10-9-8-7-6-5-4-3-2-1

Sit ups 20-18-16-14-12-10-08-06-04-01

800 mtr Run/XFT

Scale as required

"Thursday WOD"

Thursday 04/11/10

10 Rounds

150 mtrs

7 Pull ups

7 Front Squat 45/30 kg

7 Shoulder Press

Scale as required

"Wednesday WOD"

Wednesday 03/11/10

400 M

20 Burpees

20 SDHP

20 Squats

800 M

15 Burpees

15 SDHP

15 Squat

1200 M

10 Burpees

10 SDHP

10 Squats

1600 M

5 Burpees

5 SDHP

5 Squats

Use a KB for SDHP

Men 24 kg - Ladies 16 kg

Scale up or down as required

"Tuesday WOD"

Tuesday 02/11/10

" Hannah"

Insertion

4 min Record Distance

1 min rest

Assault

AMRAP 12 mins

5 Pull ups

5Push ups

7 Bench Dips

12 KBS 24/16 kg

Record Rounds/Reps

Extraction

800 mtrs - Record time

Scale as required

"Sunday & Monday WOD"

Sunday 31/10/10 & Monday 01/11/10

" The Marky"

AMRAP 20

280 m

14 OHS 45/30 kg

28 Box Jumps 16"20"24"

Scale as required