WOD- Monday 23 May

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 Minute Cap)


5 Rounds

20/18 Cal Bike /Row/Ski

15 Deadlifts 80/60

20 Single Arm Overhead DB / KB Walking Lunge


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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