Wednesday 16/2

Strength

15- 20 mins

A1 DL – 6-10 reps

A2 Single leg Romainians – 12 Reps

A3 Hip thrusts 24 Reps

Complete 3- 5 Rounds


16.4

AMRAP in 13 minutes

55 Deadlifts 100/70

55 Wall Ball Shots

55 calorie Row

55 Handstand Push-Ups / HRPU




189 views0 comments

Recent Posts

See All

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