WOD
Strength
5 set of 5 Bench press at 85% of last weeks 5rm
Conditioning
For time
50 Wallballs (20/14)
40 Double Unders
30 DB PP (50/35) | R+ HSPU
20 Burpee Box Overs (24/20″)
30 DB PP | R+ HSPU
40 Double Unders
50 Wallballs
Extra
Before
5 sets
6 e/arm DB OHS w/ pause at bottom of each
12 pushups w/ hands on 45# plates (stay hollow!)
OHS: APRE – 3/4 weeks
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#
After
7 min. bearhug sandbag march