Triple treat
Wod 1
For Time: 6-8 min Cap
50 burpees
30 Handstand Push-ups/50 push ups
50 sit ups
Wod 2
AMRAP 6-8 mins
30 Double Unders
10 Hang Power Cleans (135/95)
30 Double Unders
10 Push Jerks (135/95)
Wod 3
AMRAP 5 min
Single arm snatches ME
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
