Movement and activation
Triple threat
Wod 1
10 min AMRAP
30 KB Swings
20 Cal Row
10 burpees
Wod 2
10 min cap
21/ 15/ 9/ 9/15/21
Cal bike
Wall balls
Wod 3
6 min AMRAP
Hang snatch – Hang Clean – Plate ground to over head
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
