"Saturday Slaughter"

Saturday 30/04/11

AMRAP 20

400 m

15 SA CL & PP 20/12.5 kg Each Arm

3 Pull ups

6 Sit ups

9 Squats

Scale as required

"Friday Frolic"

Friday 29/04/11

Team WOD

AMRAP 20

3 Sandbag Runs

6 Goblet Squats

9 DB Push Press

200 m Each

"Thursday WOD"

Thursday 28/04/11

1600 m R/R/X

25 Deadlift 80/55 kg

25 WBS 9/7/5 kg

25 Reverse ALT Leg lunge each leg

25 WBS 9/7/5 kg

25 Deadlift 80/55 kg

1600 m R/R/X

Scale as required

"Wednesday WOD"

Wednesday 27/04/11

"DIGNITAS"

10 Pistols

50 KBS 24/16 kg

200 m Sprint

8 Pistols

40 KBS

200 m Sprint

6 Pistols

30 KBS

200 m Sprint

4 Pistols

20 KBS

200 m Sprint

2 Pistols

10 KBS

200 m Sprint

Scale as required

"Tuesday WOD"

Tuesday 26/04/11

Power Clean

Warm up sets 1 x 6 - 1 x 4 - 1 x 2

Working sets 5 x 5

WOD - AMRAP 20

3 Power Clean 62.5/42.5 kg

5 Front squat 62.5/45.5 kg

7 Box jumps 24"20"16"

200 mtrs

If you can complete 10 Rounds in under 20 mins

You get off early for good behaviour

Scale as required

"Monday WOD"

Monday 25/04/11

50 Walking Lunges

20 Pull ups

50 Box Jumps 20"

20 Double Unders/60 Singles

25 Dips

20 KTE

30 KBS 24/16 kg

20 DB HPC 15/10 kg

25 Back Ext

30 WBS 9/7/5 kg

3 Rope Climbs or 200 m Run

Scale as required

"Kev's Sunday Session"

Sunday 24/04/11

21 - 15 - 09

KBS 24/16 kg

Push ups

Goblet Squats 24/16 kg

1000 m

09 - 15 - 21

Goblet Squats

Push ups

KBS

Scale as required