Monday 6/9

Teams of 2

1 work / 1 hold

Max reps each station


6min Deadlifts / high plank

6min Box jumps / low plank

6min Power clean / bent knee hollow

6min Push press / superman


If individual complete 20reps into 30sec hold


Bodyweight:

Hand-walkout to pushup

Broad jump

Squat tuck jump

Pushups

112 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