Strength / Skill
A: Barbell Row 5x6 AHAP
B: Bar Dips 5x6
NO pause either movement
PARTNER WOD
2 person Partner wod Sprints
6 min
6/4 cal Asault Bike
5 Dips
2 min transition
6 min
8/6 Row
5 HSPU
2 min transition
6 Min
6/4 Ski Erg
5 box jump
RX+
bike 8/6
row 10/8
erg 8/6
Strength / Skill
A: Back Squat 4x6 AHAP
The goal here is to achieve a 3 sec eccentric
B: Strict Press 4x6 AHAP
normal lift
WOD
up and down Ladder
1-10 Snatch 105/75
10-1 Burpee Bar Jump Over
rx+ 135/95
Strength / Skill
A: Bench Press 5x6 AHAP
The goal here is to achieve a 3 sec eccentric
B: DB ROW 5x6 AHAP
normal lift
WOD
5RFT
5 Muscle ups
12 Box Jumps
Saturday Partner WOD
20 min amrap
YGIG
buy in 100 cal row
15 air squats
10 pushups
5 hspu
5 min transition
20 min amrap
YGIG
buy in 80 cal ski erg
15 kb swing
10 DL
5 hspu
