WOD
Strength
BS: 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
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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
EMOM for 4 Rounds:
12 Burpees
12/9 Calorie Row
20/15 Hollow Pushups
10 DBall Ground to Shoulder (80/50)
Extra
1 BN Jerk + 1 Jerk from the blocks: 50/1+3, 60/1+3, 65/1+2, 70/1+2, 75/1+2, 80/1+1, 85/1+1, 90/1+1