Strength / Skill
A: Back Squat 5x2 AHAP
3 sec eccentric
B: Strict Press 5X2 AHAP
normal lift
Alternate A & B
WOD
5 rds
Top of 3 minutes
Row 250/200
10 Wall Ball
15 Weighted WB AbMat sit-ups (regular sit ups NOT against the wall)
complete all 3 modalities and rest before the top of min 3
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
