
WOD Friday 10th, July
Triple Treat
Movement activation
Partner Wod
Wod 1
8 mins Amrap
Med ball relay
Wod 2
8 mins 21 - 15 - 9
Cal bike
Man Makers
Wod 3
8 Min AMRAP
10 burpees box jumps
10 sit ups
10 push press 50/35
Triple Treat
Movement activation
Partner Wod
Wod 1
8 mins Amrap
Med ball relay
Wod 2
8 mins 21 - 15 - 9
Cal bike
Man Makers
Wod 3
8 Min AMRAP
10 burpees box jumps
10 sit ups
10 push press 50/35
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen