Saturday 28/02/09
"Saturday WOD"
Rounds in 20 mins
10 Cal Row
10 KBS 24 kg
10 Shoulder Press 30 kg
Scale weight as required
Saturday, 28 February 2009
Friday, 27 February 2009
"Whale Oil Beef Hooked"
Friday 27/02/09
"Whale Oil Beef Hooked"
10 Rounds
30 secs of Deadlift(75% 0f Bodyweight)
30 secs of Shoulder Press
60 secs rest between rounds
Score the combined number of reps done in each round
Thursday, 26 February 2009
"Thursday WOD"
Thursday 26/2/09
"Thursday WOD"
21 Back Squat
09 Burpees
800 mtr Row
15 Back Squat
15 Burpees
800 mtr Row
09 Back Squat
21 Burpees
800 mtr Row
Use Body weight or scale weight as required for squats
Wednesday, 25 February 2009
"Wednesday WOD"
Wednesday 25/2/09
"Wednesday WOD"
For time
Row 500 mtrs
21 Push Press
Row 500 mtrs
18 Push Press
Row 500 mtrs
15 Push Press
Row 500 mtrs
12 Push Press
Push Press 52.5 kg
Scale weight as required
Tuesday, 24 February 2009
"Tuesday WOD"
Tuesday 24/2/09
"Tuesday WOD"
800 mtr Row/XFT
15 Deadlift 100 kg or 60% of 1RM
20 Med Ball Sit ups
4 Rounds for time
Scale weight and med ball as required
Monday, 23 February 2009
"Monday WOD"
Monday 23/2/09
"Monday WOD"
10 Rounds or As many as you can in 20 mins
10 Pull ups
10 Dips
10 OHS
Men 42.5 kg
Ladies 22.5 kg
Scale weight as required
Sunday, 22 February 2009
"More Than Meets The Eye"
Saturday & Sunday 21st & 22/2/09
"More Than Meets The Eye"
10 KBS
10 Box Jumps
10 WBS
10 Push ups
Rounds in 20 mins
Use your normal KB/Med ball/Box
Subscribe to:
Posts (Atom)
