WOD
Strength
Back Squat:
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Max Reps based on *
*Weight Change Based on Reps in set 3
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#
Extra
Conditioning
In teams of two, AMRAP in 10 Minutes:
16 DB Goblet Squat
16 Toes to Bar
–
16 DB Snatch
16 Cal Row
–
16 DB Single Arm Push Press
16 Burpees Over Erg
Rx 50/35 | Scaled 35/20
Both team members complete the first couplet, then move on to the next couplet. i.e Partner A does 16 Goblet Squats while Partner B does 16 T2B, then they switch. Once both partners have done both movements, the team moves onto the next couplet, and so on for AMRAP.
Extra
Before Class
1 Pause behind the neck Jerk + 1 pause Jerk
*come to a dead stop in bottom of jerk dip
40/2, 50/2, 60/2, 70/1, 75-85/1*4
After Class
50 arch rocks for time