WOD-Monday 30th May

Component 1

(15 Minutes)


3 Sets

A1. 5-7 Barbell Bench Press

A2. 6-10 Single Arm DB Row

Rest 90 seconds - 2 minutes between sets


Component 2

(15 Minutes)

Every 90 seconds x 3 rounds

0s-90s: 6-10 Seated Dumbbell Shoulder Press

90s-3 Min: 8-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up

3m-4:30 Min: 10-15 T2B / STRICT TUCK UP / V-UP


Component 3


5 Minute Amrap

15 Unbroken Wallballs

45 Double unders ( 45 second cap)


4-minute Rest


5 Minute Amrap

15 Push Press 40/30

10 Burpee Over the Bar


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