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WOD

Wed, Apr 26!2017


WOD

Strength
Back Squat: APRE – Last week of 10s
***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
12-16 – Increase 5-10#
17+ – Increase 10-15#

Conditioning
4 Rounds for Time:
400m Run
15 Front Squats (75/55)
500m Row
15 Push-Ups
**Find a pace in run/motions that you never stop

Extra

Split jerk from rack/boxes
*Hold last rep of each set OH for 5 sec.
40/2, 50/2, 60/2, 70/1, 75-88/1*4