Blackjack var1

W.O.D. Friday 7th August 2009
"Blackjack - variation 1"

700m Row/run/crosstrain
7 hang power cleans

7 front squats

7 back squats

21 sit-ups

21 push-ups

for three rounds

9 times 1

W.O.D. Thursday 6th August 2009
"9 times 1"

9 times 1 minutes maximum effort row

1 minute rest between.

Warm-up with 1000m followed by three
fast slow 0ne hundreds.

Ah Gee Thanks Freddie C - Var1

W.O.D. Wednesday 5th August 2009
"ah Gee Thanks Freddie C - Var1"

500m row/run/crosstrain

KBS and Push Press - 21,15,9

1000m row/run/crosstrain

KBS and Push Press - 9,15,21

500m row/run/crosstrain

"Tuesday WOD"

Tuesday 04/08/09

"Tuesday WOD"

Shoulder Press 3 Sets of 5 Reps

Push Press 3 Sets of 3 Reps

Push Jerk 3 Sets of 1 Rep

Try to increase weight with each set

"Filthy Fifty"

Monday 03/08/09

"Filthy Fifty"

50 Reps of each

Box Jumps/Step ups 20"

Jumping pull ups

Kettlebell Swings 16 kg

Walking Lunges

Knees To Elbows

BB Push Press 20 kg

Back Extensions

Wall Ball Shots 9 kg

Burpees

Double Unders/250 Single Unders

Scale as required

Alternative Subs to used as you wish

10 Rope pull ups

10 Handstands

10 Full Ring Dips

1000 mtr Row

30 Rep version

40 Rep version

"Sunday WOD"

Sunday 02/08/09

"Sunday WOD"

250 mtrs R/R/X
25 Sit ups
15 DB Bench Press

Rounds in 20 mins

Men 20 kg - Ladies 12.5 kg

Scale as required

"Line Then Up And Go"

Saturday 01/08/09

"Line Them Up And Go"

1000 mtrs R/R/X
20 KBS
750 mtrs R/R/X
30 KBS
500 mtrs R/R/X
40 KBS
250 mtrs R/R/X
50 KBS

Men 20 - 24 kg - Ladies 12 - 16 kg

Scale as required