
WOD Friday 18th, September
Movement activation
Partner Wod
Triple Threat
Wod 1
8 min Cap
AMRAP
10 KB DL
10 KB SDLHP
10 KB Swing
Wod 2
8 min Cap
30-25-20
Cal Bike
DB Devil Press
Wod 3
2-3 each x 400m sprints 1:1
Movement activation
Partner Wod
Triple Threat
Wod 1
8 min Cap
AMRAP
10 KB DL
10 KB SDLHP
10 KB Swing
Wod 2
8 min Cap
30-25-20
Cal Bike
DB Devil Press
Wod 3
2-3 each x 400m sprints 1:1
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