WOD
Strength
BS: 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
6 Rounds for Reps,
90 sec on / 90 sec off:
——
Odd Rounds: 20/14 Cal Bike
Even Rounds: 10 Burpee over Box (24/20)
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With remaining time in each round:
Max Strict Pullups
Extra
Before
Strict press: in 5 sets of 6 at 80% of last week’s 5rm w/ paused lockout at top
Split Jerk from rack/blocks: Work up to a single of last week’s 3rm
-Then every 30 sec. x 15 reps perform 1 single at that weight
After
-4 sets
-20 weighted crunches
-20 ghd hip extensions