Component 1
20 mins:
4 Rounds
A1. 10-15 Neutral Grip DB Bench Press - 2-second pause at the bottom
A2. 10-15 Single Arm DB Row - 2-second pause at the top
90sec rest between rounds
Component 2
20 Minute Cap
2 Rounds
18/14 cal Bike/ Row/ski / 300m run
20 Pushups
20 Db hang clean + Press
2 Rounds
15/12 cal Bike/ Row/ski/ 200m run
15 Pushups
15 Db hang clean + Press
2 Rounds
12/8 cal Bike/ Row/ski /100m run
10 Pushups
10 Db hang clean + Press
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
