Friday WOD 21st May

Movement activation

Partner Wod


Triple Threat


Wod 1

8 min Cap

6 Rounds

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks 60/40


Wod 2

8 min Amrap

1 Power Clean 60/40

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders


Wod 3

6 min AMRAP

Devil Press With Barbell




162 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