FRI28APR2017

WOD

Strength
5 Sets:
3 Bench Press – building
10 Banded Tricep Extensions

Conditioning
4 Rounds for Time:
5 Squat Cleans (135/95)
50 DU
10 Shoulder to OH | R+ Strict HSPU
Rest 2 minuts

Extra

Before Class
10 min. EMOM
E-8 e/arm kneeling DB press
O-5 strict Chinups *with chin over bar move head left and right

OHS: APRE – Last week of 10s
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#

4 sets – 2 strict TTB + 2 H/A kips + 2 kipping TTB
*keep gave on horizon entire time

4 sets
-10 UB TTB + 2 Bar MU
*focus on consistent kip in all

After Conditioning
3 sets
-25 Hip extensions
-15 Strict TTB

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