03/09/18 – 09/09/18

Monday 03

WOD 1

Muscle Up Tekkers

WOD 2

5 Rounds for Time:

4 Length Suitcase Carry 32/24kg KB

5 Strict T2B

10 Hand- Release Push Ups

*8min Time Cap

Tuesday 04

WOD 

In Pairs, complete:

100 DU’s

100 AKB Swings 24/16kg

100 Sit Ups

100 Air Squats

100 Box Jumps 24/20″

*1 Rope Climb Each Between Each Exercise

**35min Time cap

Wednesday 05

WOD 1

OH Squats

3-3-3-3-3

WOD 2

For Time:

10-1

Bar-facing-Burpees

1-10

Power Snatch  42.5/30kg

*18min Time Cap

Thursday 06

WOD 1

Beginner/Intermediate:

Tempo Pull Ups: 3030

5-5-5-5-5

Advanced:

3 Rounds:

3 Tempo Pull Ups: 3030

5 Jumping Pull Ups (Slow Eccentric)

10s Pull Up Hold

5 Elevated Ring Rows

REST 2mins between rounds

WOD 2

AMRAP10

12/9 Cal Row/Bike/Ski

15 Wall Balls  9/7kg

12 Alt DB C&J  22.5/15kg

Friday 07

WOD

CrossFit Games ‘CrossFit Total’:

1 Rep Max Back Squat

1 Rep Max Shoulder Press

1 Rep Max Deadlift

*Score= Total Weight of all lifts

**15 minutes spent on each lift working to a heavy single

Saturday 08

WOD

The ‘Mini Girls’ Pairs

Fran: 21-15-9

Thrusters

Pullups

Elizabeth: 21-15-9

Cleans

Ring Dips

Diane: 21-15-9

Deadlifts

HSPU

Annie: 50-40-30-20-10

DU

Sit Ups

*Men use 42.5kg for ALL BB movements. Women use 30kg for ALL BB movements

**30min Time Cap

Sunday 09

REST DAY

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