Friday 28/1

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


121 views0 comments

Recent Posts

See All

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