"Kev's Sunday Session"

Sunday 07/03/10

"Kev's Sunday Session"

SH/Press -- 05 -- 05 -- 05 -- 05 -- 05

Push ups --- 10 -- 15 -- 20 -- 25 -- 30

Sit ups ------ 10 -- 15 -- 20 -- 25 -- 30

Air Squats- 10 -- 15 -- 20 -- 25 -- 30

Shoulder Press should Heavy(5 RM)

"Saturday WOD"

Saturday 06/03/10

"Saturday WOD"

"R & R"

5 Rounds of 3 mins Work with 2 mins rest

5 Push ups

10 K B S 24 kg/16 kg

15 Air Squats

Record your total reps for each round

Scale as required

"Friday WOD"

Friday 05/03/10

"Friday WOD"

"Megan's Choice"

500 mtrs

15 Pull ups

20 Box Jumps 20"

25 Push ups

30 Sit ups

3 Rounds

Scale as required

"Thursday Wod"

Thursday 04/03/10

"Thursday WOD"

1000 mtr Warm up Row

Find your Bench Press 1RM

10 Bench Press @ 72% of your 1RM

10 Chest To Bar Pull ups

15 M B Sit ups LRC 9 kg/5kg

500 mtrs

5 Rounds with 2 mins rest between Rounds

Scale as required

"Wednesday WOD"

Wednesday 03/03/10

"Wednesday WOD"

"10 to 1"

Sit ups

DB HP CL & PP

Air Squats

Push ups

Pull ups

100 mtrs

10 Reps down to 1

Men 15 kg - Ladies 10 kg

Scale up or down as required

"Tuesday WOD"

Tuesday 02/03/10

"Tuesday WOD"

4 mins of XFT or Rower

1 min Rest

Followed by

1 min of each

W B S 9 kg/5 kg

Sit ups

Pull ups

Box Jumps 24"/18"

1 min rest

3 Rounds

Record total distance and total reps completed to ge a score

Scale as required

"Monday WOD"

Monday 01/03/10

"Monday WOD"

"Airforce"

20 Thrusters

20 S D H P

20 Push Press/Jerk

20 Front Squats

20 O H S

While completing this task you must do 4 Burpees on the min every min before completing any reps of any exercise

Men 42.5 kg - Ladies 30 kg

Scale as required