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WOD

Wed, Apr 19 2017


WOD

Strength
Back Squat
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below

Weight Change Based on Reps in set 3
Reps - Weight Change
4-6 - Decrease 5-10#
7-8 - Decrease 0-5#
9-11 - No Change
12+ - Increase 5-10#

Conditioning
25 Min AMRAP
800m Run
30 Push-Ups
30 Abmat Situps

Scaled
20 Min AMRAP
400m Run
20 Push-Ups
20 Abmat Situps

Extra

Before:
2 pause jerk dips + 1 Jerk
*come to a dead stop in bottom of jerk dip
40/2, 50/2, 60/2, 70/1, 75-88/1*4