WOD - 30/3/09

Strength;

Back Squat ; 5x5 = 60/100/120/120/120/120/120

4 x 250 m rows

1 = 41.8 sec's
2 = 44.6 sec's
3 = 49.1 sec's
4 = 48.6 sec's

(NOTE: i was experimenting with different levels of resistance from lowest to highest, all ranges).

WOD - 30/3/09

3 ROUNDS FOR TIME OF;

10 clean and jerks 60k
15 ring dips
20 kb swings

WOD - 27/3/09

1000m row
250m run
35 sit ups
750m row
500m run
40 sit ups
500m row
750m run
45 sit ups
250m row
1000m run
50 sit ups

For time;

WOD - 26/3/09

Strength;

Deadlift; 5/5/5/5/5/3/3/3

(80/100/120/140/140/140/160/160/160

Bent Over row; 5/5/5/5/5

(60/70/80/80/80)

Then;

45min cycle intervals.

WOD - 25/3/09

Time trials

100 sit ups for time;

100 double unders for time;

100 squats for time;

500m row for time;

400 m run for time;

WOD - 24/3/09

bACK SQUAT 5X5 - 60/90/120/120/120/120/120/120

THEN;

Spin 45 min's (tabata intervals)

HOMW WOD - 23/3/09

5 ROUNDS FOR TIME OF;

500M ROW
50 SQUATS

WOD - 23/3/09

3 ROUNDS FOR TIME OF;

500m row
30 x 20 kilo man makers
10 x 120k deadlift

REST DAY!!!!

HOME WOD - 21/3/09

5 rounds for time of ;

400m run
50 squats

WOD - 21/3/09

" Double Helen"

400 m run
42 kb swings
24 pull ups

3 rounds for time;

HOME WOD - 20/3/09

Dish 5 x max

20 burpees
30 push ups
40 sit ups
50 squats

5 rounds

Time each rounds seperately. With 3 min rest inbetween.

HOME WOD - 18/3/09

For time;

100 Sit ups

5 km run

100 sit ups

WOD - 18/3/09

Back Squat ; 5/5/5/5/5

Chest Press ; 5/5/5/5/5

Then;

45 min Cycle (Spin Class) - Focusing on high resistance and intervals.

18/3/09

Back Squat ; 5/5/5/5/5

then;

"Horrible Hundred"

Complete the following for time:

25 Deadlifts (215#/173#)
25 Squat clean and Jerks (125#/83#)
25 Thruster (75#/53#)
25 Overhead squat (45#/33#)

** Use one bar for the entire workout, stripping weights for each movement**** The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates **** The rx'd women's will be 33# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates** You are shooting for 10 minutes or less in this workout.

17/3/09

Strict Press 5x5

then;

"CINDY"

AMRAP in 20 min's

5 Pull Ups
10 Push Ups
15 Squats

WOD - 16/3/09

Weighted pull ups - 5x5

then;

20 - 1 - 1 - 20

burpees
deadlift 100 kg

WOD - 13/3/09

100 squats / 100 Push Ups for time,

Then;

"helen"

3 rounds for time of;

400m run
21 kb swings
12 pull ups

WOD - 12/3/09

Strength;

Pendlay Row ; 5x5
Back Squat 5x3

then;

Tabata intervals

Rowing
thrusters 40kg
Double Unders

WOD - 11/3/09

For time;

100 x Air Squats
90 x Double Unders
80 x Lunges
70 x Sit Ups
60 x Wall Ball
50 x Back Extensions
40 x Thursters 40kg
30 x Overhead squat 40kg
20 Push Ups
10 Burpee Box Jumps

WOD - 10/2/09

Modified "Lynne"

10,9,8,7,6,5,4,3,2,1 reps for time of;

1 x Body weight Bench press
1 1/2 x Body weight deadlift
1/2 body wieght thrusters

9/3/09

Over head squat

3x5

then;

21-15-9 for time of;

60kg full squat clean
ring dips
Double unders at the start of each round x 20

WOD - 6/2/09

"modified filthy fithty"

50 Burpees
50 Push Ups
50 Squats
50 cPush Press 30 kilo's
50 Sit ups
50 Lung's
50 SDLHP 30 kilo's
50 Box Jumps
50 Double Unders
50 V-ups

For time;

WOD - 5/2/09

100 sit ups

Strict Press - 5/5/3/3/3

&

Pendlay Row - 5/5/5/5/5

WOD - 4/2/09

Double unders for 5 min's

100 Pul ups for time;

then ;

5 rounds for time of;

14 Double unders
7 60 kilo thrusters
7 burpee box jump

WOD - 2/2/09

Over head Squat ; 5/5/5/3/3/3

then;

21-15-9 reps for time of;

40k sntach's
KTE