
Tuesday 7/9
10min ladder 2,4,6,8…etc
Hang power snatch / DB snatch
Toes to bar
Rest 2 mins
10min Ladder
Hang power snatch
O/H squat / front squat
Bodyweight:
Burpee
Shotguns
Rest 2mins
Burpee
Situps
10min ladder 2,4,6,8…etc
Hang power snatch / DB snatch
Toes to bar
Rest 2 mins
10min Ladder
Hang power snatch
O/H squat / front squat
Bodyweight:
Burpee
Shotguns
Rest 2mins
Burpee
Situps
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