"Thursday"

Thursday 31/03/11

"Thruster Build"

Warm up Sets 1 x 10 - 1 x 6 - 1 x 3 - 1 x 1

Working Sets 7 x 3 Reps - Try to increase weight each set

If you can't increase weight Stay with previous weight

And finish the remaining set with that weight

"Wednesday WOD"

Wednesday 30/03/11

In 1min complete 10 KBS 24/16 kg

Then Row for 1 min for Cals

5 Rounds - Record total Cals

4 mins Rest

In 1 min complete 10 Sit ups

Then do I min of WBS 9/7/5 kg

5 Rounds - Record total WBS

Scale as required

"Tuesday WOD"

Tuesday 29/03/11

"Oxford V Cambridge"

Team WOD

In teams of two complete 7000 m Row

Alternating every 500 m

Record the total time for the team to complete the Row

"Monday WOD"

Monday 28/03/11

Option 1

AMRAP 20

1 Rope Climb

2 Muscle ups

4 Handstand Push ups

8 Heavy KBS 32/24 kg

50 DU's

Option 2

AMRAP 20

5 Pull ups

5 Bench Dips

12 Push ups

12 KBS 24/16 kg

200 m

Scale as required

"Sunday Session"

Sunday 27/03/11

10 Rounds

One Min Work - One Min Rest

Power Clean & Push Press 50/35 kg

Record Reps each round and total to get a score

Scale as required

"Saturday Slaughter"

Saturday 26/03/11

5 Rounds

5 Front Squat 50/35 kg

10 Pull ups

15 Squat Bar Jumps

20 KBS 24/16 kg

250 m Run(Ladies 200 m)

Scale as required

"Friday Frolic"

Friday 25/03/11

5 Laps of

1 x Power Clean

1 x Front Squat

1 x Push Press

1 x Back Squat

1 x Back Push Press

5 x Bar Push ups

+

400 m

For 5 Rounds

Men 52.5 kg - Ladies 35 kg

Scale as required