Monday 23
WOD 1
Back Squats
20 – 20 – 20 – 20
WOD 2
AMRAP 12
Thrusters 30/25kg
Lunges
Box Jumps 24/20″
*Start with 4 reps of everything then add 4 reps each round. Keep going until the end of the 10 minutes
Tuesday 24
WOD 1
Push Jerk
10 – 7 – 5 – 3 – 1
WOD 2
5 Rounds For Time
10 Ring Dips
10 Burpees
*8 min Time Cap
Wednesday 25
WOD 1
Teams of 3
Max Distance Row in 30mins
WOD 2
Tabata Core
Hollow Holds
Side Plank L
Side Plank R
Russian Twists
Thursday 26
WOD 1
Pistol Tekkers
WOD 2
5 Russian KB Swings
5 Goblet Squats
20 DU
*Add 2 reps to RKBS and Goblet Squats each round
*20 minutes
Friday 27
WOD 1
CrossFit Benchmark
FRAN
21 – 15 – 9
Thrusters 42.5kg
Pull Ups
WOD 2
EMOM 12
1. 5 Bar Tuck Pull
2. 10 Cal Row
3. 20 Ab Mat Sit Up
4. 15 Burpees
Saturday 28
WOD 1
Snatch Tekkers
WOD 2
6 Rounds
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snacth Grip Push Press
1 Squat Snatch
1 Snatch Balance
1 OH Squat
Sunday 29
REST DAY