"Tuesday & Wednesday WOD's"

Tuesday & Wednesday 6th & 7th/04/10

"Pick any 2 from 4"

1) 2000 mtr Row

2) 5 x 5 Shoulder Press Build

3)"Karen" 150 WBS 9 kg/5 kg

4) 5 x 5 Back Squat Build

Whatever you pick on Tuesday do the other two on Wednesday

"Monday WOD"

Easter Monday 05/04/10

"Monday WOD"

" Happy Birthday Ronnie"

"The 49 ER"

7 Exercises - 7 Reps - 7 Rounds

Pull ups

Push ups

K B S 24 kg/16 kg

Burpees

DB Push Press 20 kg/12.5 kg

Hanging K T E

KB Squat 24 kg/16 kg

Scale and sub as required

"Kev's Sunday Session"

Sunday 04/04/10

"Kev's Sunday Session"

20 - 15 - 10 - 05

Calorie Row

Sit ups

BB Bench Press 60 kg

Russian KBS 32 kg

BB Push Press 42.5 kg

DB's may be subbed for BB's

Scale as required

"Saturday WOD"

Saturday 03/03/10

"Saturday WOD"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.
Post total reps from all 32 intervals to comments.

"Friday WOD"

Friday 02/04/10

"Friday WOD"

"A Long Good Friday"

5 Pull ups or 2 Muscle ups

5 Bench Dips or Ring Dips

12 Squats

12 Shoulder Press or 4 H S P U

200 mtrs

AMRAP in 20 mins

Scale as required

"Wednesday WOD"

Wednesday 31/03/10

"Wednesday WOD"

" An Experiment"

3 Rounds of

W B S

Sit ups

Pull ups

Bench Dips

Bench Jumps

Squats

Row Cals

Round 1 - 60 secs work 30 secs rest

2 mins between rounds 1 & 2

Round 2 - 50 secs work 40 secs rest

3 mins between rounds 2 & 3

Round 3 - 40 secs work 50 secs rest

Count your reps for each exercise and total up for each round

Add up all 3 rounds to get your final score

"Thursday WOD's"

Thursday 01/04/10

"Thursday WOD's"

WOD 1

"3 - 2 - 1"

3 Rounds of

7 Ring push ups

7 K T E

12 Box Jumps

+

2 Rounds of

400 mtr Row

15 O H S 42.5 kg/27.5 kg

+

1 Round of

200 mtr Run

9 BB Thrusters 42.5 kg/27.5 kg

9 Pull ups

Scale as required

Sub MB Push ups for Ring Push ups

Ladies try Full Push ups

WOD 2

5 Rounds of

40 cal Row

30 Box Jumps 20"

20 DB Push Press 20 kg/12.5 kg

Scale as required