Team of 3
Component 1
15 minute Cap
200 Single Arm Devils Press 22.5/15
After each effort, 100m sprint on bike/row/ski
Remaining time max Cal on bike/row/ski
Rest 5 minutes
Component 2
15 Minutes
Ascending Ladder
4-6-8-10-12-14 etc
Clean + jerk @ 60/40
20-40-60-80-100-120 etc
Double under
Every 3 Minutes 200m Team Run
Rest 5 minutes
Component 3
6 Minutes to find today's best effort of:
1 Hang Power Clean + 2 Push Jerk
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
