FRI26MAY2017

WOD

For Time (25 min cap):
30 OH DB Lunges (15LH/15RH)
100 Double Unders
50 Wallballs (20/14)
20 Strict Pullups
50 Wallballs (20/14)
100 Double Unders
30 OH DB Lunges (15LH/15RH)

Rx Single 50/30# DB
R+ Regionals Event 3

WOD

Before
3 sets
10 bench press
15 standing lateral DB raise

12 min. EMOM E-Max HS hold on wall O-12 alt. single arm KB bent rows

OHS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Accumulate 40 reps HSPU
*each HSPU has a 4 sec. lowering

After
3 rounds not for time
-15 Z-press + 10 sec. OH hold
-12 inch worms

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