Tuesday 30/06/09
"Team challenge"
Teams of two alternating each exercise
250 mtrs
15 BB Bench Press 60 kg
25 Sit ups
Rounds in 20 mins
Scale as required
Tuesday, 30 June 2009
Monday, 29 June 2009
Hero Workout - "Daniel"
Monday 29/06/09
Hero Workout - "Daniel"
50 Pull ups
400 mtrs
21 Thrusters
800 mtrs
21 Thrusters
400 mtrs
50 Pull ups
Men 30 kg - Ladies 17.5 kg
Elite maximums
Men 42.5 kg - Ladies 27.5 kg
Scale as required
Sunday, 28 June 2009
"Kevs Sunday WOD"
Sunday 28/06/09
"Kevs Sunday WOD"
Ladies
20 SDHP
200 mtr XFT
20 DU's/60 SU's
600 mtr XFT
30 SDHP
600 mtr XFT
20 DU's/60 SU's
200 mtr XFT
20 SDHP
----------------
Men
20 Tyre Flips
200 mtr Run
20 Box Jumps
600 mtr Run
30 Tyre Flips
600 mtr Run
20 Box Jumps
200 mtr Run
20 Tyre Flips
Saturday, 27 June 2009
"Saturday WOD"
Satuday 27/06/09
"Saturday WOD"
Run/Row/XFT 200 --150 -- 200
Wall Ball Shots -- 20 -- 15 -- 20
Run/Row/XFT 200 -- 150 -- 200
Kettlebell Swings 20 -- 15 -- 20
Run/Row/XFT 200 -- 150 -- 200
Box Jump/Step - 20 -- 15 -- 20
Saturday Bonus
Complete 40 Pullups somewhere durring the WOD
Friday, 26 June 2009
"Freaky Friday"
Friday 26/06/09
"Freaky Friday"
Lift from the floor to arms length above the head
A total of 3000 kgs
Using a combination of any or all of the following exercises
Use any combination of weights and reps to achieve your total
Power Clean and Push Press
KBS
SA Snatch
Thruster
WBS
BB Snatch
Thursday, 25 June 2009
"The Camel"
Thursday 25/06/09
"The Camel"
5 Pull ups
10 Sit ups
15 Push Press
20 Air Squats
Men 40 kg - Ladies 22.5 kg
Scale as required
Wednesday, 24 June 2009
"Wednesday WOD"
Wednesday 24/06/09
"Wednesday WOD"
Rounds in 29 mins
Run 200 mtrs
18 Box Jumps
15 Sumo Deadlift High Pull
Pick one of the following
12 Push ups
09 Bench Push ups
06 Hand Stands
03 Hand Stand Push Ups
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