Strength
Back Squat 5x5
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Mr. Feeny"
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk 50#/35#
12 Burpee Over Dumbbell
10 Toes to Bar
Strength
Deadlift 5x5
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Cory & Topanga"
18:00 Amrap
Teams of 2
500/450m Row
50 Double Unders
*Rower is always occupied*
Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Boy Meets World"
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls 20#/14#
25 Push Ups
75 Air Squats
WOD
“We are Never Ever Getting Back Together”
Partner Workout For Time:
1600m Bike (Split)
15 Synchro Wall Walks
3200m Bike (Split)
30 Synchro Overhead Squats 95#/65#
1600m Bike (Split)
CORE
For Time/Quality:
4 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side)
30 Sec Side Plank (Right)
30 Sec Side Plank (Left)
15 Seated Oblique Twists w/ medball (each side)
