"Monday Madness"

Monday 30/04/12

AMRAP 20

5 DB Power Clean & Push Press 20/12.5 kg

10 Pullups

15 MB Sit ups

200 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 29/04/12

3 Rounds For Time

20 Box jumps

20 Pullups

20 WBS

Up & Down walking Lunges

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 28/04/12
"I Guess I'm of the Christmas Card list"
AMRAP 20

70 DU's or 300 m or 1 Hill Run
+
2 Laps of
5 Power Cleans 70/50 kg
5 Front Squats 70/50 kg

10 Pull ups
10 Sit ups
Scale as required
Programming by Ronnie

"Friday Frolic"

Friday 27/04/12
"Team WOD"
In Pairs complete the following

1000 m Row(no more than 200)4 Rounds of

10 Alt S/A DB Snatch

20 m Sprint

2000 m Cycle(400)

4 Rounds of
10 Alt S/A DB Snatch
20 m Sprint

1000 m Row(200)

25 reps of each
Pull ups
Sit ups
Push ups
Squats
Burpees

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 26/04/12
"Chipper"

50 Squats
40 DB Push Press 15/10 kg
30 Alt Leg Lunges
20 WBS 9/7/5 kg
10 Burpees
10 BB Shoulder Press 40/27.5 kg
20 T2B
30 MB Power Clean & Squat9/7 kg
40 Sit ups
50 Squats


Scale as required
Programming by Neil

"Wicked Wednesday"

Wedneday 25/04/12

2 From 3

Option 1

Find your Back Squat 1 RM

Option 2

2000 m time Trial

Option 3

Mini Wod

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 24/04/12

"Sally"


5 Rounds For Time
400 m Row
15 Power Clean & Push Press 45/32.5 kg

Scale as required
Programming by Neil