30/07/18 – 05/08/18

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

namesake photo

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

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