"Thursday WOD"

Thursday 21/07/11

"A Hell Of A Way To Spend Your Birthday"

540 m

54 KBS 24/16 kg

540 m

54 MB Sit ups LRC 9/7/5 kg

540 m

54 Power Clean & Push Press 45/30 kg

Scale as required

Programming by Neil

"Wednesday WOD"

Wednesday 20/07/11

In Teams of two Complete

as many mtrs as possible in 30 mins

Only one team member working at any one time

If doing it on your own

Work for 20 mins

Programming by Ronnie

"Tuesday WOD"

Tuesday 19/07/11

5 RFT

10 Deadlift

5 Hang Power Clean

5 Push Press

500 m

Men 65 kg - Ladies 42.5 kg

Scale as required

Programming by Neil

"Sunday & Monday WOD"

Sunday & Monday 17 & 18/07/11

3 - 4 RFT

20 Cal Row

30 Push ups

40 Sit ups

50 Squats(SB optional)

Scale as required

Programming by Kevin

"Satuday Slaughter"

Saturday 15/07/11

"The Camel" Variation

AMRAP 20

05 Hang Power Cleans 40/25 kg

10 Sit ups

15 Push Press 40/25 kg

20 Squats

Scale as required

Programming by Neil

"Friday Frolic"

Friday 15/07/11

"Simon Says"

800 mtr Row

21 - 15 - 09

Thrusters 45/30 kg

Pull ups

800 mtrs Run

Team version

In teams of two

Double up the Distance and numbers

Scale as required

Programming by Neil

"Julie H"

"Julie H"

Run/Row/Xft EITHER
500m, 750m, 1000,
30 reps Single Arm Hang Power Clean & Push Press (20/12.5)
EITHER 500m, 750m, 1000m
30 reps Dumbbell Swing

repeat

whichever distance option you choose, applies throughout

A "Ronnie Original"