WED12APR2017

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WOD

Strength
Back Squat:
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Max Reps based on *

*Weight Change Based on Reps in set 3
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#

Extra

Conditioning
In teams of two, AMRAP in 10 Minutes:

16 DB Goblet Squat
16 Toes to Bar

16 DB Snatch
16 Cal Row

16 DB Single Arm Push Press
16 Burpees Over Erg

Rx 50/35 | Scaled 35/20
Both team members complete the first couplet, then move on to the next couplet. i.e Partner A does 16 Goblet Squats while Partner B does 16 T2B, then they switch. Once both partners have done both movements, the team moves onto the next couplet, and so on for AMRAP.

Extra

Before Class
1 Pause behind the neck Jerk + 1 pause Jerk
*come to a dead stop in bottom of jerk dip
40/2, 50/2, 60/2, 70/1, 75-85/1*4

After Class
50 arch rocks for time

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