Strength / Skill
Bench Press 4x6 AHAP
DB ROW 4x6 AHAP
The goal here is to achieve a 3 sec eccentric
Lowering the weight increses time under tension which is one key factor to increase muscle mass.
The goal is good form. A true 3 second lowering phase.
Metcon
12 AMRAP
400/300 Row
50 DU
9 C&J 135/95
RX+ 185/125
Saturday Partner WOD
[3] 10 min WODS - 3ppl teams
Wod 1:
A1: Ski Erg Max Cal
A2: 10 Box Jumps 24/20 - rx+ 30/24
A3: OH plate hold 45/25
2 minute transition
Wod2:
A1: Row Max Cal
A2: 10 Dbl WB Shots
A3: Wall Sit
2 minute transition
Wod 3:
A1: Assault Bike Max Cal
A2: 5 PU/T2B combo
A3: Low Plank
The pace is dictated by A2
Each team of athletes MUST be in position and start at the same time.
Record A1 Calories and A2 Reps
Strength / Skill
Front Squat 4x12 AHAP
DB Press 4x12 AHAP
WOD
4RFT
100/75/50/25 DU
12 PC 155/105
24 weighted sit-ups
Strength / Skill
Deadlift 4x12 AHAP do not drop weight!
DB Bicep Curl 4x12 AHAP
stay controlled each rep
WOD
5 RDS
Top of 3 min
12 Thrusters 95/65
12 pull up
RX +
15 Thrusters 95/65
15 CTB
