Component 1
(15 minutes)
3 Sets
A1. 8-12 x Dumbbell Bench Press, 2-second negative, 1-second pause at bottom
A2. 5-10 x Strict Pullup
Rest 60 seconds
Component 2
2 Sets
2 x Max Pushup
2 x 20 Gorilla Row
Component 3
Amrap 17
12 C2B Pullup/Pullup/ Lying Pullup
25 Wallball
200m Run
25 DB Snatch
120 Double Unders
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
