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
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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 Times:
500m Row
Rest 1:1, record time for each round. Bigger classes may need to rest a little extra. You’re welcome.
Extra
Before
Power Jerk + 2 Split jerks
-Work to a heavy set in 7 sets
-Drop 15% and complete 6 single power jerks at that weight
After
-100 hollow rocks