Strength
Power Clean + Push Jerk
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
"Tear off the Roof"
5 Rounds For Time:
10 Shuttle Runs
15/12 Calorie Air Bike
25ft Handstand Walk (Or Scale to 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Strength
Bench Press
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Brandon Lake"
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Scale Burpee Pull Ups)
-rest 1:00 between sets-
*Score is total muscle ups or pull ups
WOD
"Hershey's"
Teams of 2
5 sets (each/1:1)
2:00 AMRAP
50ft Single Dumbbell Walking Lunge 50#/35#
12 Toes to Bar
Max Calorie Air Bike in the remaining time
*Each person does 5 sets total.
WOD
"Open 20.1"
20.1
10 Rounds For Time:
8 Ground to Overhead 95#/65#
10 Bar Facing Burpees
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
