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
Saturday 2/27/2021
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
Friday 2/26/2021
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