Strength / Skill
A: Bench Press 5x2 AHAP
3 sec eccentric
B: Alt DB ROW 5x2 AHAP
normal lift
WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85
2 min Transition
6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105
RX +
HPC 135/95
PC 165/125
Saturday Partner WOD
2 person partner
split all movements except burpees (ygig)
1000m row
10 burpees
90 weighted tricep extensions 45/25
9 burpees
80 wall balls 20/14
8 burpees
70 push ups
7 burpees
60 weighted sit ups 45/25
6 burpees
50 weighted alt lunges (L+R=2)
5 burpees
60 weighted sitips
6 burpees
70 push ups
7 burpees
80 wall balls
8 burpees
90 weighted tricep extensions
9 burpees
1000 m row
Strength / Skill
A: Front Squat 5X4 AHAP
The goal here is to achieve a 3 sec eccentric
B: DB Press 5X4 AHAP
Normal Lift
Metcon
20 Minutes
Death by C&J
135/95
RX+ 165/115
1 emom then + 1 each min
if unable to complete a rd then start over
Strength / Skill
A: Deadlift 5x4 AHAP do not drop weight
The goal here is to achieve a 3 sec eccentric
B: DB Bicep Curl 5x4 AHAP
Normal Lift
WOD
7RFT
5 DL
7 T2B
RX 225/155
RX+ 275/185
