"Tuesday WOD"

Tuesday 05/07/11

"Filthy Fifty"

50 Box Jumps 24"20"16"

50 Junping Pull ups

50 KBS 16/12 kg

50 Alt Leg Lunge

50 Knees To Elbows

50 Push Press 20/12.5 kg

50 Back extension

50 WBS 9/7/5 kg

50 Burpees

50 Double Unders/250 Singles

30 or 40 Rep versions

Scale as required

Programming by Neil

Monday WOD"

Monday 04/07/11

"Lamb's Ladder"

AMRAP 22

12 KBS 24/16 kg

6 Pull ups

200 m

Add 4 KBS - 2 Pull ups - 100 m

Each round until 22 min completed

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 03/07/11

AMRAP 20

20 Jumping Squats

15 MB Sit ups LRC

10 HR Push ups

Programming by Kevin

"Saturday Slaughter"

Saturday 02/07/11

7 RFT

200 m

7 Thrusters 40/22.5 kg

7 T2B

7 Power Snatch 40/22.5 kg

7 Burpees

Scale as required

Programming by Neil

"Friday Frolic"

Friday 01/07/11

4 RFT

15 Power Clean Hi Pull 45/30 kg

10 Box Jumps 24"20"16"

15 HR Push ups

400 m Run

Scale As Required

Programming by Neil

"Thursday WOD"

Thursday 30/06/11

400 m - 800 m - 1200 m

7 SA Snatch R/L 20/12.5 kg

24 MB Slams

Scale as required

Programming By Ronnie

"Wednesday WOD"

Wednesday 29/06/11

800 m Run

Front Squat @ 75% 1RM

8 - 8 - 6 - 6 - 5

5 RFT

5 Squat Cleans 70/50 kg

10 Pull ups

2 min Row Flat out

Scale as required

Programming by Neil