"Saturday Slaughter"

Saturday 31/03/12

"Deck of Cards"

Totally random WOD
Exercises and reps prescibed
as the cards were delt.
The unknown and the unkowable.

Prgramming by Ronnie

"Friday Frolic"

Friday 30/03/12

"Team WOD"

In Teams of two complte the following
Between the Team with only one Team
member working at any one time

100 WBS 9/7 kg
80 Situps
20 Burpees
30 Box Jumps 20"16"
40 Thrusters 22.5/17.5 kg
200 m Farmers walk 2 x 24 kg/2 x 16 kg KB
100 Double Unders
80 Push Press 22.5/17.5 kg
40 T 2 Elbows
20 Burpees

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 29/03/12

" Las Vegas Shuffle"

KBS 24/16 kg - 21 - 18 - 15 - 12 - 09
MB LRC Sit ups - 09 - 12 - 15 - 18 - 21
Followed by
MB Sq Cleans - 21 - 18 - 15 - 12 - 09
DP PP 20/12.5 kg - 09 - 12 - 15 - 18 - 21

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 28/03/12

"Get A Grip"

COMBO =
5 Wtd Sit ups
10 HR Push ups
15 Disc Squats

3 Laps of the Combo
1 Pinch grip Walk
2 Laps of the Combo
2 Pinch Grip Walks
1 lap of the Combo
3 Pinch Grip Walks

Time limit of 22 mins
In the remainder of
The time Row/XFT as far as possible
Your score is the mtrs covered

Men 10 kg - Ladies 5 kg

Programming by Ronnie

"Terrific Tuesday"

Tuesday 27/03/12

"Power Clean & Push Press Nancy"

5 Rounds For Time
500 m Run
15 Power Clean & push Press 45/32.5 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 26/03/12

7 Deadlift
1 MU or 1 RC or 5 Pull ups
400 m
9 Deadlift
2 MU's or 2 RC's or 10 Pull ups
450 m
11 Deadlift
3 MU.s or 3 RC.s or 15 Pull ups
500 m
13 Deadlift
4 MU's or 4 RC's or 20 Pull ups
550 m
15 Deadlift
5 MU's or 5 RC's or 25 Pull ups

Deadlift @ 60% of 1 RM

Programming by Ronnie

"Kev's Sunday Session"

Sunday 25/03/12

800 m Buy in

Burpees - 21 - 15 - 09
Alt Leg Lunges - 22 - 16 - 10
200 m - 200 m - 200 m
KBS 24/16 kg - 21 - 15 - 09
WBS 9/7/5 kg - 21 - 15 - 09

800 m Cash out

Scale as required
Programming by Kevin