FRI04AUG2017

WOD

Strength
Bench Press: 5 set of 3 working to 3rm for the day

Conditioning
AMRAP in 9 minutes:
Climb the Ladder
3 Wallballs (20/14)
1 Bar MU
6 Wallballs
2 Bar MU
…etc. adding 3 WB/1 Bar MU each round

Scaled:
3 WB
3 C2B or Regular PU
6 WB
6 C2B or Regular PU
…etc building by 3

Extra

Before
6 sets
10 reps kneeling press
6 weighted pullups to 6rm

OHS: APRE – 4/4 weeks – Last week!
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 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#

4 min. tabata – bottom of HSPU hold on wall
*connected torso, legs in perfect position

At a steady pace
5 sets of 10 HSPU + 10 burpees

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s