– Midday 3.0 from 10:30am-2:00pm
WOD
For time:
21.18.15.12.9.6.3
Triple Unders
Sit Ups
Deadlifts (185/125)
*Pack
21.15.9.6.3
Dbl-Unders
Sit Ups
Deadlifts (135/95)
*Pup
21.15.9.3
Dbl-Unders or Single Skips x 2
Sit Ups
Deadlifts (95-115/65-85)
STRENGTH
L1: Do the Class.
L2: Self led Warm-Up.
A. Every 3 mins x 7 sets
Back Squat x 5 @ 70% of 1RM
*5s Down TEMPO on rep 1.
*Add 10lbs from April 14th
B. EMOM x 10 mins:
Power Snatch x 3-5 reps
* 115/85 – Pick a rep scheme that will challenge you
for the 10 minutes.
* TnG reps.
C. 3 sets of:
3-Pos Clean Deadlift x 3
Rest 2 minutes
*3s Pause at each Positon (BTK+ATK+Pockets)
* 85% of 1RM
L3: Self led Warm-Up.
A. Every 3 mins x 7 sets
Back Squat x 5 @ 75% of 1RM
*5s Down TEMPO on rep 1.
*Add 10lbs from April 14th
B. EMOM x 10 mins:
Power Snatch x 3-5 reps
* 135/95 – Pick a rep scheme that will challenge you
for the 10 minutes.
* TnG reps.
C. 3 sets of:
3-Pos Clean Deadlift x 3
Rest 2 minutes
*3s Pause at each Positon (BTK+ATK+Pockets)
* 85% of 1RM
2-A-DAY
8 rounds
250m row
40 Dbl-Unders
100m Farmers Carry (2/1.5p)
L2:
6 rounds
250m row
40 Dbl-Unders
100m Farmers Carry (1.5/1pd)