"Friday Frenzy"

Friday 30/1/09

"Friday Frenzy"

1500 mtr Row/XFT

21 SA DB Snatch L

7 Push ups

21 SA DB Snatch R

7 Push ups

15 SA DB Snatch L

7 Push ups

15 SA DB Snatch R

7 Push ups

9 SA DB Snatch L

7 Push ups

9 SA DB Snatch

7 Push Ups

1500 mtr Row/XFT

For time

"Thursday Wod"

Thursday 29/1/09

"Thursday Wod"

7 BB Shoulder Press

21 Back Extension

15 Pull ups

Rounds in 20 mins

Try and increase weght in each round

"Barbara Variation"

Wednesday 28/1/09

"Barbara Variation"

20 Sumo Deadlift High Pull

30 Push ups

40 Sit ups

50 Squats

5 Rounds for time

3 mins rest between rounds

Scale reps as required

"Hot Mama Cleans"

Tuesday 21/1/09

"Hot Mama Cleans"

12 Med Ball Hang Squat Cleans

7 Pull ups

Rounds in 20 mins

Scale Med ball as required

"Joanna"

Monday 26/1/09

"Joanna"

40 Reps of each

Box Jumps 20"

Jumping Pull ups

KBS

Alt Leg lunges

KTE

Push Press

Back Extensions

Squats

Sit ups

WBS

Burpees

Double unders

Scale weight & reps as required

Sub single skips x 5 for DUs or Row for calories

"Christine" Variation I

Saturday & Sunday 24th & 25/1/09

"Christine" Variation I

Rounds in 20 mins

500 mtr Row/Run/XFT

12 Deadlift (50% of 1 RM)

21 Box Jumps/Steps 20"

Scale as required

"KBS - KBS and more KBS"

Friday 23/1/09

"KBS - KBS and more KBS"

800 mtr Row

20 KBS

600 mtr Row

30 KBS

400 Mtr Row

40 KBS

200 mtr Row

50 KBS

For time

Scale KB's as required