Monday, 30 November 2009

"Monday WOD's"

Monday 30/12/09
WOD 1
400 mtrs
20 Back Squat
600 mtrs
15 Back Squat
800 mtrs
10 Back Squat
1000 mtrs
05 Back Squat
Use 65 - 70 % of 1RM
Box Steps 20" may be used at 12 steps per 100 mtrs
WOD 2
Rounds in 20 mins
25 sit ups
30 Box Steps 15 - 19"
15 DB Bench Press
Men 20 kg - Ladies 10 kg
Scale up or down as required
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Sunday, 29 November 2009

"Kev's Sunday Session"


Sunday 29/11/09
"Kev's Sunday Session"
3 Rounds
21 SAP Snatch L
21 Pull ups
21 SAP Snatch R
21 Pull ups
21 Air Squats
300 mtrs
OR
3 Rounds
21 SASQ Snatch L
21 L Pull ups
21 SASQ Snatch R
21 L Pull ups
Men 15 kg - Ladies 10 kg
Scale as required
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Saturday, 28 November 2009

"Saturday WOD"

Saturday 28/11/09
"KRFC WOD"
5 Rounds for time
250 mtrs
15 KBS 16 kg - 24 kg
15 Push ups
15 MB LRC Sit ups 5 kg - 9 kg
15 BB Push Press 25 kg - 40 kg
Team version in two's alternate each exercise
Rounds in 20 mins
Scale as required
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Friday, 27 November 2009

"Friday WOD's"

Friday 27/11/09
WOD 1
"A Lot Of B S"
333 mtrs or 40 Box steps
21 KBS
09 MB SQ/CL & Press
666 mtrs or 80 Box Steps
18 KBS
18 MB SQ/CL & Press
333 mtrs or 40 Box Steps
09 KBS
27 MB SQ/CL & Press
666 mtrs
18 KBS
18 MB SQ/CL & Press
333 mtrs
27 KBS
09 MB SQ/CL & Press
Box Height 16 - 20 "
KBS Men 24 kg - Ladies 16 kg
Scale as required
WOD 2
"B W Buster"
Rounds in 20 mins
21 DB Push Press 10 kg - 17.5 kg
15 Pull ups
30 Box Steps 15" - 19"
Scale as required
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Thursday, 26 November 2009

"Thursday WOD"

Thursday 26/11/09

"B W Buster"

Rounds in 20 mins

21 DB Push press M 17.5 kg/L 10 kg
15 Pull ups
250 mtrs or 30 Box Steps

Scale as required
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Wednesday, 25 November 2009

"Wednesday WOD's"

Wednesday 25/11/09
WOD 1
"The Entrance Exam"
Warm up as normal + 6 fast/slow 100's
2000 mtr Row Time Trial
WOD 2
"Whale Oiled Beef Hooked"
10 Rounds
One min work - One min rest
30 secs Deadlift + 30 secs Push ups
Record the combined reps for each round
Total up to get a score
Men 60 kg - Ladies 37.5 kg

Scale as required


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Tuesday, 24 November 2009

"Tuesday WOD's"

Tuesday 24/11/09
WOD 1
"More Than Meets The Eye"
10 KBS 24 kg
10 Box Jumps 24"
10 WBS 9 kg
10 Push ups
Rounds in 20 mins
Scale as required
WOD 2
"Fairfax Special"
21 - 18 - 15 - 12 - 09
Deadlift
Hang Power Clean
Thruster
Men 45 kg - Ladies 27.5 kg
Scale as required
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