Component 1
(10 Minutes)
4 Sets
A1. 6-8 Barbell Back Squat
2-minute rest between
Component 2
(10 Minutes)
3 Sets
B1.16 DB Walking Lunge (suitcase carry)
B2. 10-20 Floor Slider Hamstring curl
-rest 60 seconds
Component 3
4 Rounds
25 Heavy Goblet Squats
200m Run
20-30 Unbroken Wallballs
Rest 60 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
