Strength
Bench Press 5x2
2 Bench Press x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"King Triton"
18:00 Amrap
Teams of 2 (1:1)
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)
Strength
Back Squat 5x2
2 Back Squats x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Ariel + Prince Eric"
For Time:
30/24 Calorie Assault Bike
20 Toes to Bar
15 Overhead Squats 95#/65#
20 Bar Facing Burpees
15 Overhead Squats 95#/65#
20 Toes to Bar
30/24 Calorie Assault Bike
Strength
Deadlift 5x2
2 Deadlifts x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“Under the Sea”
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24"/20")
20 Push Ups
-rest 0:30 between sets-
Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"The Little Mermaid"
For Time:
Row 500m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Row 500m
