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
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
