Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
'Lord Farquaad"
Every Minute (14:00)
Even Minute: 15/12 Calorie Assault Bike
Odd Minute: 15 Wall Balls 20#/14#
*Score is the total Rounds Completed
Strength
Bench Press 5x5
5 Bench Press x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Princess Fiona"
12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbell
Strength
Back Squat 5x5
5 Back Squat x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Shrek"
For Time:
1000/800m Row
50 Push ups
200 Double Unders
50 Push ups
1000/800m Row
WOD
"Giant Pretzel"
3-person Team
5 Rounds For Reps:
1 min Bike
1 min Burpees
1 min Row
*All machines working at the same time
POST WOD (If Time Permits)
Mayhem Mini-Pump – Arms and Core
4 rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 Barbell Drag Curls @ maintain quality
10 Standing Tricep DB French Press @ moderate weight
*Rest 3 minutes b/t rounds
