Strength (week 2)
a) Back Squat – 5×5 @ 77% + 1 ME @ 72% (10+ reps – slightly heavier than last wk)
b) One Arm High Pulls – 4×12 (each arm)
Conditioning
For Time (w/ partner)
80/60 Cal Assault Bike
150 Wall Balls 30/20# to 10/9.5ft
80/60 Cal Assault Bike
WOD Notes: Goal is 13-17 min. Bike should be 30 sec on / 30 sec off or 10 cal on / 10 cal off. You should be able to hold over 75 RPM for men & 65 RPM for women. WB should take around 5 min where you do 10 on & 10 off. Make your transitions fast!
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 5×10