Component 1
(12 Minutes)
4 Sets
A1. 6-8 Barbell Bench Press
A2. 5 -15 V-up / Strict Hanging Knee Tuck (to chest)
Rest 60-90 seconds between sets
Component 2
(10 minutes)
3 sets
B1. 5-10 Weighted Strict Pullups
B2. 10-20 Double Leg Pike Pulse
Rest 60 Seconds Between Sets
Component 3
Team Of Two
18 Minute Amrap
15 Sync Burpee Over the Bar
30 Pullups/ Lying Pullup
45 DB Snatch 22.5/15kg
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
