Saturday Partner WOD
2 person teams - split evenly
3 rds
30 cal row
30 wb
30 k2e
after 3rds complete 15 synchronized burpess
2rds
20 cal bike
20 hspu
20 pull ups
20 ball slams
after 2rds compete 10 synchronized burpees
1rd
same weight for all movements
10 sdhp 95/65
10 snatch 115/85
10 bear complex 135/95
5 synchronized burpess each
Strength / Skill
A: Front Squat 4x6 AHAP
The goal here is to achieve a 3 sec eccentric
B: DB Press 4x6 AHAP
Normal Lift
WOD
21-15-9
Power Clean 155/105
T2B
Cash Out
Coaches option
SKILL/STRENTGH:
A: Deadlift 5x6 AHAP do not drop weight
The goal here is to achieve a 3 sec eccentric
B: DB Bicep Curl 5x6 AHAP
Normal Lift
WOD:
5RFT
10 KB Swing
20 AB Mat Situps
30 DU
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
