"Wicked Wednesday"

Wednesday 07/12/11

8 RFT

250 m Row/XFT/550 m Cycle
1 Gym run
10 DB Push Press 20/12.5 kg
10 Alt leg lunge
10 Pull ups

Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 06/12/11

800 m Row
15 Shoulder Press 42.5/30 kg
800 m XFT
15 Push Press 62.5/42.5 kg
1600 m Cycle L15/10
15 Push Jerk 70/47.5 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 05/12/11

"Body Weight or Heavy Weight"

1000 m

Followed by

4 Rounds of
10 Pull ups
20 Push ups
30 Squats
40 Double Unders/100 Singles

OR

8 Rounds of
3 GTOH 62.5/42.5 kg
10 WBS 9/7/5 kg

Followed by

1000 m

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 04/12/11

3 RFT
22 KBS 24/16 kg
22 Box Jump 24"20"16"
400 m Row
22 Pull ups
22 WBS 9/7/5 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 03/12/11

20 min Time limit
2000 m/4K cycle
In the time rmaining
AMRAP of
20 Sit ups
15 Box jumps
10 pull ups

Scale as required
Programming by Neil

"Friday Frolic"

Friday 02/12/11

5 Rounds
2 mins work 2 mins rest
Row 250 m - then complete as many reps as possibleof
Power Clean 62.5/42.5 kg in the time remaining
Total up your reps to get a score

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 01/12/11

"Seeing Double"

400 m
15 Pull ups
400 m
15 DB Push Press 20/12.5 kg
400 m
15 Box Jumps 24"20"16"
400 m
15 DB/KB Thrusters 20/12.5 kg

Do another 400 m and repeat the WOD in reverse

Scale as required
programming by Ronnie