Monday 16
WOD 1
Bench Press
3 – 3 – 3 – 3 – 3 – 3
*Build to your heaviest 3 reps
WOD 2
21 – 15 – 9
Hand Release Push Ups
Pull Ups
Ab Mat Sit Ups
*8min Time Cap
Tuesday 17
WOD 1
Deadlifts
5 – 5 – 5 – 5 – 5
*Build to your heaviest 5 reps
WOD 2
1 – 10
Deadlift 75/52kg
DB squats 22.5/15kg
*12min Time Cap
Wednesday 18
WOD
REBOUND CHIPPER
25 Cal Row/Ski/Bike
25 Wall Balls 9/7kg
25 Burpee Box Jump Overs 24/20″
50 TTB
*20min Time Cap
**Go down all the exercises, then, once all 50 TTB have been completed, work your way back up
Thursday 19
WOD 1
Hang Snatch
8 – 8 – 8 – 8 – 8
*Find a weight you can do 8 reps with and do ALL 5 sets with the same weight
WOD 2
AMRAP 7
10 OH Squats 35/25kg
10 Chest to Bar
Friday 20
WOD 1
CrossFit Benchmark
Diane
21 – 15 – 9
Deadlift 102.5/70kg
HSPU
WOD 2
EMOM 10
Min 1: Plank 45s
Min 2: V-Up 30s
Min 3: Hollow Rocks 30s
Min 4: Wipers 30s
Min 5: Bicycle Crunch 30s
Saturday 21
WOD 1
21 – 18 – 15 – 12 – 9
Cals Row/Bike/Ski
DU
Box Jumps 20/24″
*15min Time Cap
WOD 2
21 – 18 – 15 – 12 – 9
DB Snatch 22.5/15kg
Burpees
*15min Time Cap
Sunday 22
REST DAY