TUE18JUL2017

WOD

Strength
DL: APRE
Set 1-50% of 3rm/6 reps
Set 2-75% of 3rm/3 reps
Set 3-Max Reps of 3rm
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
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

Conditioning
4 Rounds for Time:
100M Sprint
12 Burpee over DB
14 Alt DB Snatch (50/35)

Extra

Before
Clean from blocks above knee:
60/3, 65/3, 70/3, 75/2, 80/2*2, 85/2, 90/1

5 sets of 2 – strict ring pullups w/ pause at 90 degrees and w/ rings on chest

5 rounds
-8 cal bike sprint
-Max UB MU
*rest 90 sec. walking

After
100 weighted crunches for time (10-25#)

 

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