06/08/18 – 12/08/18

Monday 06

WOD 1

Back squats

15 mins to build to a heavy 3 reps

WOD 2

5 Rounds For Time

10 Burpees

15 Thrusters 35/25kg

20 Sit Ups

*15min Time Cap

Tuesday 07

WOD

5 Rounds For Time

250m Row

20 Alt DB Power Snatch 22.5/15kg

16 Box Jumps 24/20″

12 AKB Swings 24/16kg

8 TTB

*30 min Time Cap

Wednesday 08

WOD 1

4 Rounds For Time

20 Pull Ups

20 Wall balls 9/7kg

20 Lunges 22.5/15kg

*15 min Time Cap

WOD 2

EMOM 15

Min 1: 30s Hollow Hold

Min 2: 45s Plank

Min 3: 10 V-Up

Thursday 09

WOD 1

Squat Clean

15 mins to build to heavy single

WOD 2

AMRAP 12

25 Hang Power Cleans 30/20kg

50 DU

Friday 10

Benchmark WOD

Nancy (Row)

5 Rounds For Time

400m Row

15 OHS 42.5/30kg

*20 min Time Cap

Saturday 11

CrossFit Games WOD

Sunday 12

REST DAY

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