"Wednesday WOD"

Wednesday 13/07/11

"Excellence: Always earned - Never given"

400 m

21 S D H P

400 m

21 Squat Clean

400 m

21 Front Squat

400 m

21 Thruster

400 m

21 Back Squat

400 m

Men 45 kg - Ladies 30 kg

Scale as required

Programming by Neil

"Tuesday WOD"

Tuesday 12/07/11

3 - 5 RFT

400 m

20 Deadlift

20 Push ups

10 Deadlift

10 Push ups

Men 60 kg - Ladies 40 kg

Scale as required

Programming by Ronnie

"Monday WOD"

Monday 11/07/11

"Beatdown"

R/R/X - 400 - 600 - 800 - 600 - 400

KBS ---- 21 --- 18 --- 15 --- 12 --- 09

DB PP -- 09 --- 12 --- 15 --- 18 --- 21

Men 24- 20 kg

Ladies 16 - 12.5 kg

Scale as required

Programming by Neil

"Saturday WOD"

Saturday 09/07/11

"Steph"

R/R/X - 400 - 600 - 800 - 600 - 400

P/Clean -- 21 -- 18 -- 15 -- 12 -- 09

P/Press -- 09 -- 12 -- 15 -- 18 -- 21

Men 42.5 kg - Ladies 27.5 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 08/07/11

"Team WOD"

In teams of two alternate each exercise

AMRAP 20

15 BB Bench Press 60/40 kg

15 MB Sit Ups LRC

200 m

Scale as required

Programming by Ronnie

"Thursday WOD"

Thursday 07/07/11

3 RFT

400 m

Followed by

3 Rounds of Cindy

5 Pull ups

10 Push ups

15 Squats

Followed by

21 KBS 24/16 kg

Scale as required

Programming by Neil

"Wednesday WOD"

Wednesday 06/07/11

"Vanity"

1000 m

10 Reps of each

OHS 27.5 kg

OHS-Sit ups

OHS-Sit ups-MBCL+P

OHS-Sit ups-MBCL+P-LL

OHS-Sit ups-MBCL+P-LL-KBS24/16 kg

OHS-Sit ups-MBCL+P-LL

OHS-Sit ups-MBCL+P

OHS-Sit ups

OHS

1000 m

Scale as Required

Programming by Ronnie