WOD
Strength
Deadlift: 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#
Conditioning
AMRAP in 20 minutes:
11 HSPU
9 Burpee Box Over (24/20)
11 HSPU
7 Front Squats (185/125)
Todays HSPU progression: Hollow Pushup>Box Assisted HSPU (stay verticle)>HSPU
Extra
Before
Snatch from block at mid thigh:
-Work to a heavy triple for the day
-Then drop 10% and perform 5 singles at that weight
Accumulate 40 H/A kips on rings w/ towel b/n feet
10 min. EMOM: 3 Ring MU
*scale with banded MU progression
After
400m sandbag/stone bearhug carry