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
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
