SAT WOD

"Junk Yard Dogs"

For Time
12 OHS 60kg(40kg)
Run 800 Mtrs
15 Clean and Jerk 60kg(40k)
Run 800 Mtrs
12 Thrusters 60kg (40kg)

FRI WOD

Deadlift 3x5

Then Thruster 3,3,3,3,3

Finisher

Bottom to Bottom Tabata Squat 8 intervals

THURS WOD

Warm ups Drill
3 Rounds of
Single-unders x 1:00
''Burgener Drill'' (PVC)
7 x Air Squats
7 x Push-ups
Hip Mobility Complex

WOD

5 Rounds For Time
50 Double Unders
30 KBS 24kg(16kg)
20 Pullups

Skills M/U x 15
or 15 x Ring Dips

WED WOD

Press 3x5

Then OHS 5,5,3,3,1,1,1

Finisher Max Power Snatch 3 Mins 40kg(30kg)

TUES WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score total reps from all 32 intervals

If you can,t do full range of motion rest it does not matter unless you are using full ROM



Skills Snatch Balance

MON WOD

3x5 Back Squat

Then 21,15,9 reps for time of
Squat clean 60kg (40kg)
Chest to bar pullups

SUN REST

SAT WOD

10,9,8,7,6,5,4,3,2,1
Reps for time of

Thrusters 50kg(35kg)
Burpee

FRI WOD

Deadlift 3x5

"Angie "

Complete all reps of each exersice before moving on to the next

100 Pullups
100 Pushups
100 Situps
100 Squats



Skills Snatch Balance

THURS WOD

7 Rounds For time
7Power Snatch 50kg(35kg)
7Box Jumps 32inch(24inch)up and over the box!

Skills 15 Pistols each leg (holding KB if needed)

WED WOD

Press 3x5 Deload 40%,50%,60%

For Time
Deadlift 2 Reps 120Kg(80kg)
50 Squats
50 Pullups
4 Reps 120kg (80kg)
40Squat
40 Pullups
6 Reps 120kg(80kg)
30 Squats
30 Pullups
8 Reps 120kg(80kg)
20 Squats
20 Pullups
10 Reps 120kg(80kg)

TUES WOD

"Air Force"
Starting with 4 Burpees, and then 4 burpees on the minute every minute. The following for time

20 Thrusters 42kg(30kg)
20 SDLHP 42kg(30kg)
20 Push Jerk 42kg(30kg)
20 OHS 42kg(30kg)
20 Front Squat 42kg(30kg)

Here is a couple of guys from CrossFit One World going through the WOD



Skills 15 M/U
15 HSPU

MON WOD

Back Squat 3x5
Deload 40% 50% 60%

For Time
50,40,30,20,10 Reps
KBS 24kg(16kg)
Wall Ball 10kg(6kg)

SUN REST

live.crossfit.com

ATHLETE OF THE WEEK

Terry has completed level 1 and has started on level 2 . Well done Mate.