Thursday 15/1/09
"Row & Squat Combo"
For time
Row 400 mtr
25 Back Squats
Row 400 mtr
20 Back Squat
Row 400 mtr
15 Back Squat
Row 400 mtr
10 Back Squat
RX'D Men 60 kg Ladies 30 kg
Thursday, 15 January 2009
Wednesday, 14 January 2009
"Evilution"
Wednesday 14/1/09
"Evilution"
12 Rounds one min on - one min off
1) DB Hang Power Clean and Push Press + Squats
2) KBS + Sit ups (
3) DB Push Press + Leg Lunge
4) Box Jumps
5) DB Thrusters + Reverse Sit ups
6) Push ups + Squats
7) KBS + Thrusters
8) SA DB Clean & Press R & L
9) SDHP + Leg Lunge
10) Box Jumps
11) SDHP + KBS + Squats
12) Plank
Scale weight and box height as required
Tuesday, 13 January 2009
"Neil's Choice - Revisited" 1/5/08 & 23/6/08
Tuesday 13/1/09
"Neil's Choice - Revisited" 1/5/08 & 23/6/08
10 BB Thrusters
10 Pull ups
Rounds in 20 mins
RX'D 30 kg men ladies 20 kg
Super heavy version 42.5 kg
Scale as required
Monday, 12 January 2009
"Sunday-Monday WOD"
Sunday 11th & Monday 12/10/09
"Sunday-Monday WOD"
250 mtr Row
25 Sit ups
15 BB Sh/Press
Rounds in 20 mins
Scale reps as required
Sit ups 20------15
BB SH 15-------10
Saturday, 10 January 2009
"Neil's New Years Day Workout"
Saturday 10/1/09
"Neil's New years Day Workout"
2 Rounds DB Bear Complex
(5 - DL : 5 - HPC : 5 - SQ : 5 - PP)
20 Burpee Pull ups
100 Squats + 100 Sit ups
2000 mtr Row
100 Squats + 100 Sit ups
20 Burpee Pull ups
2 Rounds DB Bear Complex
Scale reps and row as required
Friday, 9 January 2009
"Friday Funtime In 2o Mins"
Friday 9/1/09
"Friday Funtime In 20 Mins"
400 mtr Row/XFT/Box Step(50 Reps)
15 WBS x 9 kg
10 Pull ups
Rounds in 20 mins
Scale weight as required
Thursday, 8 January 2009
"The Keys To Success"
Thursday 8/1/09
"The Keys To Success"
For Time
800 mtr Row
30 OHS
30 Box Jumps
800 mtr Row
20 OHS
20 Box Jumps
800 mtr Row
10 OHS
10 Box Jumps
RX'D 42.5 kg & 24 "Box
Scale weight & box height as required
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