Strength / Skill
Barbell Row 4x6 AHAP
Bar Dips 4x6
RX+ weighted
The goal here is to achieve a 3 sec eccentric
PARTNER WOD
2 person Partner wod Sprints
6 min
A1: 6/4 cal Asault Bike
A2: 5 DL 225/155 + 5 HSPU
2 min transition
6 min
A1: 8/6 Row
A2: 5 Front Squat 135/95 + 5 burpee bar jump over
2 min transition
6 Min
A1: 6/4 Ski Erg
A2: 5 S2OH 115/75 + 5 T2B
rx +
bike 8/6 - 275/185
row 10/8 - 185/125
erg 8/6 - 135/95
Strength / Skill
Back Squat 4x6 AHAP
Strict Press 4x6 AHAP
The goal here is to achieve a 3 sec eccentric
Lowering the weight increases time under tension
Metcon
4RFT
10 Snatch 95/65
10 Pull up
10 Burpee
RX+ 135/95
CTB
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
