Team of 4
Component 1:
15 minute Cap
250 Dumbbell / Barbell Push Press 50kg/35kg, 22/15kg
After Each effort perform 50 x Double Unders
Every 3 min perform 15/10 x Pushups
(all 4 team members)
Rest 5 Minutes
Component 2:
12 Minute Amrap
200 Cal Row
After Each effort perform 10 x Double Kettlebell Row
Component 3
In 10 minutes find a heavy
2 x Power Clean
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
