"Sunday WOD"

Sunday 31/01/10

"Kev's Sunday Session"

S D H P - 14 --- 12 --- 10 --- 8 --- 6

Squats -- 14 --- 12 --- 10 --- 8 --- 6

MB LL -- 14 --- 12 --- 10 --- 8 --- 6

Row --- 500 - 500 - 500 - 500 - 500

Men 50 kg - Ladies 30 kg

Scale as required

"Saturday WOD"

Saturday 30/01/10

Row - 1000 - 800 - 600 - 400 - 200

XFT - 1000 - 800 - 600 - 400 - 200

For Time - no rest between exercises

"Friday WOD's"

Friday 29/01/10

Wod 1

Barbell Bear Complex Build

5 Rounds - Rest as required

Try and increase weight each round

Power Clean

Front Squat

Push Press/Thruster

Back Squat

Back Push Press/Thruster

Complete 1 rep of each x 7 = 1 Round

No resting the bar on the ground between reps

Wod 2

5 x 500 mtrs Row

3 mins recovery between Rows

Row hard on each one

"Thursday WOD"

Thursday 28/01/10

"Thursday WOD"

90 sec Work 60 sec Rest

Row cal

Box Steps

Pulldowns

K B S

Sit ups

S D H P

Air Squats

DB Push Press

XFT cal

W B S

Alt Leg Lunges

Push ups

Pull ups

The Plank

Total up to get a score

The Plank = 60

Deduct 10 every time you touch down

"Wednesday WOD's"

Wednesday 27/01/10

WOD 1

5 x 5 Squat Build

Warm up sets

1 x 10 - 1 x 6 - 1 x 3

Increase weight each set

Working sets

5 x 5 Try to increase weight each set

Start at 80% of your 5 RM

Then 85% - 90% - 95%

On the last set Try and get as many reps as you can with your 100% of your 5 RM

WOD 2

4 x Up and down Standing Long Jump

+

2 DB Deadlift

4 DB Hang Power Clean

6 DB Squat

8 DB Bench Press

10 Box Jumps

AMRAP in 20 mins

Men 15 kg - Ladies 9 Kg

"Tuesday WOD"

Tuesday 26/01/10

"Ronnie Says"

Team WOD

In team s of two alternate each exercise

21 - 18 - 15 - 12 -09 - 06 -03

Pull ups

Leg lunge

Push ups

Box Jumps

Sit ups

Air Squats

Bench Dips

If on your own do

15 - 12 - 09 - 06 - 03

"Monday WOD's"

Monday 25/01/10

WOD 1

5 Rounds

500 mtr Row

7 BB Thrusters

Men 60 kg - Ladies 37.5 kg

Scale as requied

WOD 2

40 - 30 - 20 - 10

Box Step

Sit ups

Squats

KB Thrusters

Men 16kg - Ladies 8 - 12 kg

Scale as required