Monday 06
WOD 1
Back squats
15 mins to build to a heavy 3 reps
WOD 2
5 Rounds For Time
10 Burpees
15 Thrusters 35/25kg
20 Sit Ups
*15min Time Cap
Tuesday 07
WOD
5 Rounds For Time
250m Row
20 Alt DB Power Snatch 22.5/15kg
16 Box Jumps 24/20″
12 AKB Swings 24/16kg
8 TTB
*30 min Time Cap
Wednesday 08
WOD 1
4 Rounds For Time
20 Pull Ups
20 Wall balls 9/7kg
20 Lunges 22.5/15kg
*15 min Time Cap
WOD 2
EMOM 15
Min 1: 30s Hollow Hold
Min 2: 45s Plank
Min 3: 10 V-Up
Thursday 09
WOD 1
Squat Clean
15 mins to build to heavy single
WOD 2
AMRAP 12
25 Hang Power Cleans 30/20kg
50 DU
Friday 10
Benchmark WOD
Nancy (Row)
5 Rounds For Time
400m Row
15 OHS 42.5/30kg
*20 min Time Cap
Saturday 11
CrossFit Games WOD
Sunday 12
REST DAY