" Friday Frolic"

Friday 09/03/12

"Team WOD"

AMRAP 20
In Pairs complete each exercise
One person working at any one time

15 Sit ups
10 KB SDHP 28/20 kg
5 Burpees
200 m

Both can go at the same time
But you can't start the next round until both are finished

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 08/03/12

"A Kinda Fight Gone Bad"

3 Rounds for time
20 WBS 9/7/5 kg
20 SDHP 35/22.5 kg
20 Box Jumps 24"20"16"
20 Push Press 35/22.5 kg
20 Cal Row

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 07/03/12

"The Chiefs - Variation"

5 x AMRAP 3 mins
3 Power Cleans 60/40 kg
6 Bar Push ups
9 Squats

1 Min rest between rounds
Scale as required
Programming by Neil

"Terrific Tuesday"

Tuesday 06/03/12

In 6 mins complete
1000 M + AMRAP of Push Press 50/35 kg

2 min rest

In 5 Mins complete
750 m + AMRAP of KBS 24/16 kg

2 mins rest

In 4 mins complete
500 m + AMRAP of Squats

1 min rest

In 3 mins complete
250 m + AMRAP of Burpees

Total up to get a score
Scale as required
programming by Ronnie

"Monday Madness"

Monday 06/03/12

5 x 5 Rep Bench Build

WOD

5 Rounds For Time/10 min AMRAP

250 m
5 Bench Press @ 75% of 5 RM/5 HR Push ups
10 Pull ups

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 04/03/12

AMRAP 20

"Cindy"
5 Pull ups
10 Push ups
15 Squats

Scale as required
Programming by Kevin

"Thursday Thumper"

Thursday 29/02/12

"The Gripper"

400 m
25 SDHP 45/32.5 kg
400 m
25 KBS 24/16 kg
400 m
25 Power Cleans 45/32.5 kg
400 m
25 Pull ups
400 m
25 Goblet Squats 24/16 kg
400 m
25 Push Press

Scale as required
Programming by Neil