Updated: May 4, 2021
Gymnastics Not For Time: 5 Strict Handstand Push-Ups/ Box HSPU 5 Strict Ring Dips/ Box Dips 5 Pullups Then AMRAP 18: 10 Lateral Burpees Over Dumbbell 10 Dumbbell Box Step-Ups 10-20-30-40-50… Single Dumbbell Hang Clean and Jerks …Continue to add 10 reps to the dumbbell hang clean and jerks each round.
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
