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
4 Rounds for Time (20 min cap):
12 Strict Pullups
300M Run
12 Toes to Bar
Rest 1 minute
Extra
Before
Power Jerk
-Work 90% of last week’s complex
-Perform 8 singles EMOM at that weight
3 sets
-8 kipping only pullups + 5 sec. hollow hold at end
3 sets
-4 Hollow/arch kips + 4 butterfly pullups
After
600m KB carry
-Every 50m rotate b/n front rack and farmers carry
**AHAP without overtaxing