HELL WEEK - SEE YOUR CREATOR
Movement tech
14 rounds
10 Deadlifts
10 Cleans
10 push press
50ft lunges with bar on your back rest with bar on your back for 30 sec min before starting next round. The bar cannot be dropped until rounds 3, 7, 9. At this time you need to do 7 Turkish getups or 10 burpees.
GOOD LUCK
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
