Updated: Nov 30, 2020
Movement activation
Partner Wod
Triple Threat
Wod 1
8 min Cap
AMRAM
10 Box Jumps (24/20 in)
10 Push-Ups
10 Toes-to-Bars
Wod 2
8 min Cap
21-18-15-12-9-6-3 reps of:
Front Squats 50/35
Burpees over bar
Wod 3
6 mins
AMRAP
Car park med ball sprints
Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi
