Saturday Partner WOD
2 person teams:
split evenly
100 ring rows
16/12 bike
90 wall balls
18/14 row
80 wall ball sit-ups
14/10 erg
70 ball slam
16/12 bike
60 db alt snatches
18/14 row
50 kb swings
14/10 erg
40 box jumps
16/12 bike
30 hRpu
18/14 row
20 kb goblet squats
14/10 erg
10 wall walks
Friday 2/12/2021
Strength / Skill
Front Squat 4x6 AHAP
DB Press 4x6 AHAP
The goal here is to achieve a 3 sec eccentric
Lowering the weight increases time under tension which is one key factor to increase muscle mass.
The goal is good form. A true 3 second lowering phase.
WOD
For Time:
1k Row
30-20-10
KB swing 53/35
Push up
1k Row
RX+ 62/44
Push up on low rings
Thursday 2/11/2021
Strength / Skill
Deadlift 4x6 AHAP do not drop weight!
DB Bicep Curl 4x6 AHAP
stay controlled each rep
The goal here is to achieve a 3 sec eccentric
Lowering the weight increases time under tension which is one key factor to increase muscle mass.
Metcon
Amrap 15 min
15 Wall Ball 20/14
10 OHS 95/65
5 Pull-up/T2B combo
RX+
WB - 30/20
OHS - 135/95
Wednesday 2/10/2021
Strength / Skill
Barbell Row 4x6 AHAP
Bar Dips 4x6
RX+ weighted
The goal here is to achieve a 3 sec eccentric
PARTNER WOD
2 person Partner wod Sprints
6 min
A1: 6/4 cal Asault Bike
A2: 5 DL 225/155 + 5 HSPU
2 min transition
6 min
A1: 8/6 Row
A2: 5 Front Squat 135/95 + 5 burpee bar jump over
2 min transition
6 Min
A1: 6/4 Ski Erg
A2: 5 S2OH 115/75 + 5 T2B
rx +
bike 8/6 - 275/185
row 10/8 - 185/125
erg 8/6 - 135/95