EMOM 8-10min 1sec pause Fronts squats – build heavy 5 or 30sec
WOD 3 x 5min AMRAPS 3 power clean 60/40 3 front squats 3 push press 5 burpees over bar
BODYWEIGHT EMOM – 8-10min 40sec max squats with 2 sec pause WOD 3 x 5min amraps 5 squats 5 pushups 5 situps 5 double sprawl burpees
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
