
Friday 26/11
Movement activation
Partner Wod
Triple Threat
Wod 1
8 min Cap
AMRAM
5 DL 100/70 60/40x2 40/30x3
10 Hand release Push up
15 Box Jumps
Wod 2
8 min Cap
T2B
Cal Bike
21/15/9 / 9 / 15
Wod 3
6 mins
AMRAP
Bear complex 80/60
Movement activation
Partner Wod
Triple Threat
Wod 1
8 min Cap
AMRAM
5 DL 100/70 60/40x2 40/30x3
10 Hand release Push up
15 Box Jumps
Wod 2
8 min Cap
T2B
Cal Bike
21/15/9 / 9 / 15
Wod 3
6 mins
AMRAP
Bear complex 80/60
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen