Component 1
(20 minutes)
A1. 4 x 8-12 DB Bench Press - 2 Second negative + 2 second pause at bottom
A2. 4 x 4-6 Neutral grip pullup - 2 Second negative + 2 second hold at top
2 min rest
Component 2
20 Minute Amrap
12/8 Cal Bike / Row Sprint
15 Heavy Kettlebell swings (russian)
20 C2B Pullup / Pullup / Lying Pullup
Rest 60-90 seconds between rounds
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
