WOD Movement activation Handstand Walk/ Wall Walk Practice Power Clean Warm up Alternating On the Minute x 10 (5 Rounds): Min 1 – 5 Touch and Go Power Cleans Min 2 – 15m Handstand Walk/ 3-5 wall walks Then 50-40-30-20-10: Calorie Row/bike After each round: 10 Front Squat 60/40 10 Kipping Handstand Pushups/ 2 x push ups 40 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
