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
"Tony Stark"
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge 50#/35# (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge 50#/35# (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch 50#/35#
* Scoring: every 5 feet of the lunge = 1 rep
WOD
"Gala"
Teams of 2 For Time:
3 sets (each/1:1)
15-10-5
Handstand Push Ups
25ft Dumbbell Front Rack Walking Lunge (50s/35s)) after each set of Handstand Push-ups*
WOD
"Red Delicious"
For Time:
100 Double Unders
50 Thrusters 45#/35#
200 Single Unders
50 Thrusters 45#/35#
100 Double Unders
Accessory
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength
Every Minute (10:00)
5 Power Snatch
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Golden Delicious"
Teams of 2 For Time:
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Accessory
"Mayhem Mini-Pump –Triceps"
4 Rounds
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-
