3 rounds 1min/45sec/30sec
Hollow Shotgun/sit-ups Back extension Plank
(rest)
WOD- Nasal conditioning 25-35min AMRAP
400m run/150-200mountain climber /500m row/ 20/35cal bike
100 Double unders / 60sec attempts/ 200skips/ 150 line hops
100m bear crawl / 10m up-10m back x 5 / 5m up 5m back x 10
30 KB march alt sides with pause / 30 bent knee hollow alt leg extensions
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
