"Tuesday WOD"

Tuesday 31/05/11

5 x 500 m Row

3 min rest between

OR

AMRAP 20

400 m

15 Reps of Weighted Movement

That you've missed in the last month

"Monday WOD"

Monday 30/05/11

"Daniel - Variation"

25 Pull ups

400 m Run

21 Thrusters

25 Pull ups

800 m Run

25 Pull ups

21 Thrusters

400 m Run

25 Pull ups

Men 45 kg - Ladies 30 kg

Scale as required

"Kev's Sunday Session"

Sunday 29/05/11

AMRAP 20

2 Burpees

4 Pull ups

8 Bench Dips

16 DB Bench Press

32 Squats

Scale as required

"Friday Frolic"

Friday 27/05/11

Regional game WOD 6

20 Cal Row

30 Didsc Jump Burpees

30 DB GTOH 20/12.5 kg

30 Hanging Toes To Bar

100 ft OH Leg Lunge 20/10 kg

150 ft Sprint

Scale as required

"Thursday WOD"

Thursday 26/05/11

Front Squat

Warm up sets 1 x 10 - 1 x 6 - 1 x 4

Working sets 8 - 8 - 6 - 5 - 5 @ 70% of 1RM

Followed by Mini Wod

5 Rounds of

5 SDHP

5 Front Squat

5 Push Press

45/30 kg

Scale as required

"Wednesday WOD"

Wednesday 25/05/11

Round 1

500/400 m

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

90 secs rest

Round 2

10 Pull ups

20 Push ups

30 Sit ups

40 Squats

500/400 m

2 mins rest

Round 3

10 Pull ups

20 Push ups

30 Sit ups

40 Squats

500/400 m

Scale as required

"Tuesday WOD"

Tuesday 24/05/11

"Helen Meets Grace"

Team WOD in pairs

3 Rounds

21 KBS 16/24 kg each

12 Pull ups each

400 m each at the same time

Followed by

30 Reps each

GTOH 60/40 kg

Scale as required

"Monday WOD"

Monday 23/05/11

R/R/X - 400 - 400 - 400 - 400

Box Jumps 16 - 24"- 21 - 18 - 15 - 12

KBS 16/24 kg - 21 - 18 - 15 - 12

Pull ups - 21 - 18 - 15 - 12

Scale as required

"Kevin's Sunday Session"

Sunday 22/05/11

10 - 1 : 1 - 10

Box Jumps 24"20"16"

WBS 9/7/5 kg

Pull ups

Scale as required

"Saturday Slaughter"

Saturday 22/05/11

"The Grindy"

10 GTOH 60/40 kg

5 Rounds of Cindy

10 GTOH 60/40 kg

5 Rounds of Cindy

10 GTOH 60/40 kg

Cindy = 5 pull ups - 10 push ups - 15 Squats

Scale as required

"Friday Frolic"

Friday 20/05/11

"Mr Joshua"

5 Rounds for time

400 m

30 MB Sit ups

15 Deadlift 115 /75 kg or 665 of 1RM

Scale as required

"Thursday WOD"

Thursday 19/05/11

"Down and Up"

Ring rows ---- 3 - 6 - 9 - 12 - 15

Disc Thrusters 3 - 6 - 9 - 12 - 15

500 m

Ring Rows ---- 15 - 12 - 9 - 6 - 3

Disc Thrusters 15 - 12 - 9 - 6 - 3

Disc scale as required

"Wednesday WOD"

Wednesday 18/05/11

Push Press 7 x 3 Reps

Mini WOD

5 RFT

10 KBS 28/20 kg

10 Double Push up Burpees

Scale as required

"Tuesday WOD"

Tuesday 17/05/11

"The Six"

600 m

6 Rounds of

6 WBS 9/7/5 kg

6 Pull ups

6 MB Sit ups 9/7/5 kg

6 Box jumps 24"20"16"

6 Kbs 24/16 kg

6 Squats

600 m

Scale as required

"Monday WOD"

Monday 16/05/11

Deadlift 7 x 3 Reps

2000 mtr row

"Kev's Sunday Session"

Sunday 15/05/11

5 Rounds of

30 secs Box Jumps

30 secs PP 45/30 kg

30 secs Rest

Followed by

5 Rounds of

30 secs KBS 24/16 kg

30 secs Squats

30 secs Rest

Scle as required

"Saturday Slaughter"

Saturday 14/05/11

"Saturday Stroll"

400 m

75 m Farmers walk

15 SA CL & P R&L

75 m Farmers walk

30 Alt Arm RKBS

75 M Farmers walk

30 SDHP

75 m Farmers walk

30 Alt Arm RKBS

75 m Farmers walk

15 SA CL & P R&L

75 m Farmers walk

400 m

Use the appropriate KBS for each exercise

"Friday Frolic"

Friday 13/05/11

"Team WOD"

AMRAP 15

Run 200 mtrs

9 Power Cleans or Squat Cleans 60/40 kg

Front Squats 60/40 kg

In pairs alternate each exercise

Scale as required

"Wednesday WOD"

Wednesday 11/05/11

AMRAP 20

11 Push ups or 7 Bench HSPU or 4 HSPU

5 Hang Power Cleans 60/40 kg

11 Bench Dips or 7 Bar Dips or 4 Muscle ups

Scale as required

"Tuesday WOD"

Tuesday 10/05/11

Back Squat

Warm up sets 2 x 10 - 1 x 6 - 1 x 4 - 1 x 2

Working sets 5 x 5 @ 75 - 80% of 1RM

Mini WOD

5 RFT of

10 BB Thrusters 45/30 kg

10 Lateral Bar Jump Burpees

Scale as required

"Thursday WOD"

Thursday 12/05/11

"OMG"

RRX - 500 - 750 - 1000

KBS - 09 - 15 - 21

Squats - 50 - 75 - 100

KBA 24/16 kg

Hardcore version use a sand bag for squats

Scale as required

"Monday WOD"

Monday 09/05/11

600 m R/R/X

3 Rounds of

10 pull ups

10 Push ups

600 m R/R/X

3 Rounds of

10 KBS 24/16 kg

10 DB Push Press

600 m R/R/X

3 Rounds of

10 Sit ups

10 Squats

100 m Row

Scale as required

"Kev's Sunday Sessiom"

Sunday 08/05/11

21 - 15 - 09

OHS 42.5/30 kg

Burpees

Scale as required

Strength Session

5 x 5 Bench Press @ 80 - 85 % of 1 RM

"Saturday Slaughter"

Saturday 07/05/11

AMRAP 20

15 SDHP 24/16 kg

15 Sit ups

15 KBS 24/16 kg

200 m Run

Scale as required

"Friday Frolic"

Friday 06/05/11

Team WOD

In Teams of two alternating each exercise

AMRAP 20

10 Pull ups

10 Push ups

10 Sit ups

10 Squats

100 mtrs

Scale as required

"Thursday WOD"

Thursday 05/05/11

AMRAP 4

1 Power Clean 32.5/22.5 kg

5 Push Press

2 min Row

2 min rest

AMRAP 4

3 Power Clean 30/20 kg

3 Push Press

2 min Row

2 min rest

AMRAP 4

5 Power Clean 32.5/22.5 kg

1 Push Press

2 min Row

Record Total Reps and Total mtrs Rowed

Scale as required

"Wicked Wednesday"

Wednesday 04/05/11

1000 m Run/Row

10 Rounds of

10 KBS 24/16 kg

10 Box Jumps 24"20"16"

10 WBS 9/7/5 kg

10 Hand Release Push ups

1000 m Row/Run

Scale as required

"Tuesday WOD"

Tuesday 03/05/11

"The Camel"

AMRAP 20

5 Pull ups

10 Sit ups

15 BB PP @60-70% of 1RM

20 Squats

200 m Run

Scale as required

"Monday WOD"

Monday 02/05/11

AMRAP 5

10 SDHP 40/25 kg

10 DU's/30 Singles

3 mins Rest

AMRAP 5

10 Deadlift 80/50 kg

10 Burpees

3 mins Rest

AMRAP 5

100 m Run

10 Sit ups

Scale as required

"Sunday Strength Session"

Sunday 01/05/11

Back Squat 5 x 5

"Kev's Sunday Session"

Sunday 01/05/11

AMRAP 20

12 Pull ups

21 KBS 24/16 kg

250 M

Scale as required