Monday 03
WOD 1
Muscle Up Tekkers
WOD 2
5 Rounds for Time:
4 Length Suitcase Carry 32/24kg KB
5 Strict T2B
10 Hand- Release Push Ups
*8min Time Cap
Tuesday 04
WOD
In Pairs, complete:
100 DU’s
100 AKB Swings 24/16kg
100 Sit Ups
100 Air Squats
100 Box Jumps 24/20″
*1 Rope Climb Each Between Each Exercise
**35min Time cap
Wednesday 05
WOD 1
OH Squats
3-3-3-3-3
WOD 2
For Time:
10-1
Bar-facing-Burpees
1-10
Power Snatch 42.5/30kg
*18min Time Cap
Thursday 06
WOD 1
Beginner/Intermediate:
Tempo Pull Ups: 3030
5-5-5-5-5
Advanced:
3 Rounds:
3 Tempo Pull Ups: 3030
5 Jumping Pull Ups (Slow Eccentric)
10s Pull Up Hold
5 Elevated Ring Rows
REST 2mins between rounds
WOD 2
AMRAP10
12/9 Cal Row/Bike/Ski
15 Wall Balls 9/7kg
12 Alt DB C&J 22.5/15kg
Friday 07
WOD
CrossFit Games ‘CrossFit Total’:
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
*Score= Total Weight of all lifts
**15 minutes spent on each lift working to a heavy single
Saturday 08
WOD
The ‘Mini Girls’ Pairs
Fran: 21-15-9
Thrusters
Pullups
Elizabeth: 21-15-9
Cleans
Ring Dips
Diane: 21-15-9
Deadlifts
HSPU
Annie: 50-40-30-20-10
DU
Sit Ups
*Men use 42.5kg for ALL BB movements. Women use 30kg for ALL BB movements
**30min Time Cap
Sunday 09
REST DAY