"Monday WOD's"

Monday 15/03/10

"Monday WOD's"

WOD 1

7.30am - 4.00pm Classes

"Beware Of The Ides"

800 mtrs

21 BB Thrusters 42.5 kg/30 kg

21 Pull ups

600 mtrs

15 BB Thrusters

15 Pull ups

400 mtrs

09 BB Thrusters

09 Pull ups

200 mtrs

Scale as required

5.30pm - 8.00pm Classes

" Beware Of The Ides Of Fream"

Team WOD

In teams of two alternating each exercise

400 mtrs

21 BB thrusters

21 Pull ups

300 mtrs

15 BB Thrusters

15 Pull ups

100 mtrs

09 BB Thrusters

09 Pull ups

The team has to complete two rounds

Men 42.5 kg - Ladies 30 kg

Scale as required

WOD 2

3 laps of

8 Push ups

10 M B squat Cleans 9kg/5 kg

15 W B S or DB Thrusters 9 kg/6 kg

Followed by

30 Box Steps holding the M B

Complete this for up to 3 Rounds

Scale as required