Strength
Power Clean & Jerk 7x5
7 sets x 5 Power Cleans and Jerks (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Alfalfa and Darla"
For Time:
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or Scale to V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
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
Power Snatch
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Dove"
5 Sets For Time:
4 Shuttle Runs
8 Burpee Box Jump Overs 24"/20"
-Rest 1:1 between sets-
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Strength
Bench Press
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Eiffel Tower"
5 sets For Time:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
**Handstand Walks = Rx+ Wall Walks = Rx
