Triple Threat
Teams of 3
1.
15 Minute Cap
225/200 Calorie Bike/Row
5 Burpee Box jumps after each attempt
5 minute rest
2.
10 Min Cap
50-40-30-20-10
Single Arm Dumbbell Push Press
30-25-20-15-10
Sandbag to Shoulder
Rest 5 minutes
3. Find your Best effort in 10 minutes
3 x Heavy Hang Power Clean
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
