FRI23JUN2017

WOD

Strength
4 sets
A) 50ft. e/arm – Waiters Walk w/ KB
B) 12 ring pushups w/ dead stop chest on rings e/ rep

Conditioning
AMRAP in 18 minutes:
30 Russian KBS (70/53)
20 Pullups
20 Toes to Bar
20 KB Push Press (10 e/arm)
20 Goblet Squats

Rx+
30 DBL Russian KBS (44/26)
5 Rope Climbs
20 Toes to Bar
20 HSPU
20 DBL KB Front Squats (44/26)
50 ft HS Walk

Extra

Before
OHS: APRE – 2 more weeks of 6s, stay with it!
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#

4 sets:
-20 alt. OH Lunges
-20 alt. HS hold leans (kick into HS on wall, alt. weight on hands)

After
50 weighted situps

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