There is Midday 3.0 from 10:30am-12:30pm
WOD
5 rounds for time of:
15 CTB Pull Ups
400m run
TC: 20 minutes
*Pack
4 rounds
10 CTB or 15 Pull Ups
400m run
*Pup
3 rounds
10 Banded Pull Ups or Ring rows
400m run
Strength
L1: Class Warm up
A. Back Squat
Set 1 x 3 reps @ 7 RPE
Set 2 x 3 reps @ 7 RPE
Set 3 x 3 reps @ 8 RPE
Set 4 x 3 reps @ 8 RPE
Set 5 x 3 reps @ 9 RPE
B. 3 rounds for time of:
400m run
10 CTB Pull Ups
L2: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Back Squat Clusters x 3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then perform 3 more reps for a total of 6 reps.
B. 3 sets of:
RDL x 10 reps @ 60% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. 3 sets of:
Chinese Planks x 45-60 seconds
Rest 1 minute
L3: Self led Warm up.
A. 3 sets of: @ 75% of 1RM
Back Squat Clusters x 3.3.3
Rest 2 minutes between sets
* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps, rack it and repeat for a total
of 9 reps.
B. 3 sets of:
RDL x 10 reps @ 75% of 1RM Clean
Rest 1 minute
Single Arm DB or KB Rows x 10 reps/Arm (Heavy)
Rest 1 minute
C. 3 sets of:
Chinese Planks x 45-60 seconds (Wtd if possible)
Rest 1 minute
2-A-DAY
5 rounds for time of:
15 CTB Pull Ups
400m run
L2:
4 rounds for time of:
10 CTB Pull Ups
400m run