WOD Movement activation
Level 1 – HSPU Tech / Wall Walks
Level 2 MU Tech And Play
Set up Wod
For time 20 min cap
Level 1
50 push ups
30 ring rows
10 rounds of Macho man
1 Round of Macho Man is:
3 Power Cleans 40/30
3 Front Squats 40/30
3 Push Jerks 40/30
Level 2
30 HSPU
10 MU
10 rounds of macho man
1 Round of Macho Man is:
3 Power Cleans 80/60 60/40
3 Front Squats 80/60 60/40
3 Push Jerks 80/60 60/40
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
