Monday 30
WOD
EMOM 30
Min 1: 7 Strict Pull Ups
Min 2: 20 Push Ups
Min 3: 10 DB Squat 22.5/15kg
Min 4: 30s Hollow Hold
Min 5: 10 Burpees
Tuesday 31
Hero WOD
‘SAMAN’
8 Rounds For Time
13 Deadlifts 85/55kg
17 Wall Balls 9/7kg
400m Row/Ski or 1000m bike
*40 min Time Cap
In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.
On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.
Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave
Wednesday 01
WOD 1
Front Squats
5 – 5 – 5 – 5 – 5
WOD 2
4 – 8 – 12 – 16+
Box Jumps 24/20″
Alt DB Hang Cleans 22.5/15kg
*10 Min Time Cap
* Add 4 reps after each round
Thursday 02
WOD
AMRAP 7
40 DU
15 TTB
*3 min rest
AMRAP 6
30 DU
10 American KB Swings 24/16kg
*3 min rest
AMRAP 5
20 DU
5 Plate GTOH 20/15kg
Friday 03
WOD
10 Rounds
5 Strict Pull Ups
10 DB Movements 22.5/15kg
15 Ab Mat Sit Ups
***The DB Movements***
1. SADB Push Press
2. Burpees over DB
3. SADB Power Clean
4. SADB Floor Press
5. SAOH DB Lunges
6. Goblet Squat
7. SADB Bent Over Row
8. SADB Snatch
9. Suitcase Deadlift
10. SADB Thrusters
*35 min Time Cap
Saturday 04
WOD 1
OH Squats
3 – 3 – 3 – 3 – 3
WOD 2
5 Rounds For Time
12 Hang Power Cleans
9 Squat Cleans
6 Push Jerks
RX 42.5/30kg
*2 Mins of Work 1 min Rest
**15 min Time Cap
Sunday
REST DAY