Thursday 12th

Component 1


(15 minutes)


EMOTM 10

1. 8-10 x Incline Dumbbell Bench Press, 2-second negative

2. 8-10 Hollow Body Kip Swing / Strict Tuck Ups (knees to Chest)


Component 2

(10 minutes)

3 sets

B1. 1-5 Bar Muscle Ups/C2B pullup/ Pullup/ Lying Pullup x10

B2. 8-12 Seated DB Shoulder Press


Component 3


4 Rounds

12 Thrusters 60/40

8 C2b Pullups/pullup/lying pullup

10 Burpee Box Jump Overs

-Rest 90 seconds between rounds








146 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