23/07/18 – 29/07/18

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

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