Team of 3
Component 1
For Time
Team's combined bodyweight in pounds(lbs) = Calories on Bike
Every 4 Minutes stop and perform 10/8 Synchronized Pushups
At Minutes:
0,8,16,24,32,40 etc
Stop and perform 10/8 push ups + 20 Barbell Thrusters 60kg/40kg
E.g. Teams total combined weight = 200kg
200kg x 2.2 (lbs) = 440 lbs
Workout Target calories = 440 calories
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
