Wod 1
Partner Wod
Max Rounds of Barbara in 10 mins
1 Round of “Barbara”
20 Pull-Ups
30 Push ups
40 Sit-Ups
50 Air Squats
Wod 2
“Karabel”
AMRAP 8 mins:
3 Power Snatches 60/40
15 Wallballs
Wod 3
6 Min AMRAP
Clusters – Build to heavy Single or Max Reps on lighter load
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
