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WOD -
Mon 10th Mar
10
Mar14

14.2 Warm Up

Over Head Squat Tekker

14.2 CrossFit Open

Every 3 Minutes For As Long As Possible
Male 43kg/Female 30kg

00:00-03:00
10 Over Head Squat
10 Chest 2 Bar
2Rds

03:00-06:00
12 Over Head Squat
12 Chest 2 Bar
2 Rds


Follow Same Pattern Till You Cannot Advance.

WOD -
Sat 8th Mar
8
Mar14

In 30 Minutes
Run 450Mts Max Speed
Rest 1 Minutes
Repeat 5 times


In Remaining Time AMRAP
5 HSPU's
10 Box Jump Overs
15 T2B
20 Push ups

WOD -
Fri 7th Mar
7
Mar14

Row/Run/Bike 15 Minutes

Incredible Hulk
20 Minutes AMRAP
5 Deadlifts @ 53/33kg
5 Hang Power Cleans
5 Front Squat
5 Push Presses
5 Back Squats

 

WOD -
Thu 6th Mar
6
Mar14

Handstand Walk Tekker

10 Minute EMOM (Every 2 minutes)
5 Strict Press
5 L-Sit Press
5 HSPU's


14 Minutes AMRAP
10 Wall Balls
20 KB Swings
30DU's
40 Sit Ups

WOD -
Wed 5th Mar
5
Mar14

10 Minutes EMOM (Every 2 Minutes Complete)
5 Strict Press
5 L-Sit Strict KB Press 
5 HSPU's

6 Minutes AMRAP
500Mts Row
450Mts Run
2 Rope Climbs
20 Thrusters 40/25kg
30 Box Jumps
40 Burpees 

Rest 4 Minutes

7 Minutes AMRAP
500Mts Row
450Mts Run
2 Rope Climbs
20 Thrusters 30/15kg
30 Box Jumps
40 Burpees

Rest 4 Minutes

For Time Complete
500Mts Row
450Mts Run
2 Rope Climbs
20 Thrusters 20/10kg
30 Box Jumps
40 Burpees.

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