Component 1
5 minute Bike/ Run / Row / Ski
Nasal only working to a max sustainable pace
(when you feel the need to breathe through your mouth, dial back the intensity and continue to work at that pace)
Component 2
4 Rounds
60 seconds of max cal bike/row/ski
60 seconds max rep burpee
3 Minute Rest
Rest 5 minutes (including the 3 minutes)
4 Rounds
60 seconds of max cal bike/row/ski
60 seconds max rep burpee
3 Minute Rest
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
