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
Wednesday 3/2/2021
Strength / Skill
A: Barbell Row 5x4 AHAP
B: Bar Dips 5x4
NO pause either movement
PARTNER WOD
2 person Partner wod
3 min max Bike
1 min transition
3 min max Box Jump
3 min max Row
1 min transition
3 min max WB
3 min max Ski Erg
1 Min transition
3 min max Burppees
Tuesday 3/2/2021
Strength / Skill
A: Back Squat 5x4 AHAP
The goal here is to achieve a 3 sec eccentric
B: Strict Press 5X4 AHAP
normal lift
WOD
Top of each minute 5 burpees (no jump but full extension)
then chip away at 50 OHS 95/65
RX+135/95
Monday 3/1/21
Strength / Skill
A: Bench Press 5x4 AHAP
The goal here is to achieve a 3 sec eccentric
B: DB ROW 5x4 AHAP
normal lift
Metcon
Buy in: 50/40 Cal Bike
Then, complete:
5 RDS
10 Ring Rows
10 Push Ups
Then, finish with:
1000/900 meter Row