– No Midday 3.0
WOD
AMRAP in 12 minutes
1 Strict Muscle Ups
5 Wall Balls (20/14)
2 Strict Muscle Ups
10 Wall Balls
3 Strict Muscle Ups
15 Wall Balls
*Adding 1 Strict Muscle and 5 Wall Balls each round.
*Pack
AMRAP in 12 minutes
1 Muscle Ups or Strict Transition
5 Wall Balls (20/14)
2 Muscle Ups
10 Wall Balls
3 Muscle Ups
15 Wall Balls
*Add 1 Muscle and 5 Wall Balls each round.
*Pup
AMRAP in 12 minutes
1 Strict Muscle Ups Transition
5 Wall Balls (Scale as needed)
2 Strict Muscle Ups
10 Wall Balls
3 Strict Muscle Ups
15 Wall Balls
*Add 1 Strict Muscle Transition and 5 Wall Balls each round.
STRENGTH
Level 1: Do the Class.
Level 2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat x 3 reps
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%
B1. EMOM x 5 minutes
Power Snatch + Snatch + OH Squat @ 70-75%
– Rest 2 minutes –
B1. EMOM x 5 minutes
Snatch + OH Squat @ 75-80%
C. 3 sets of:
HSPU x 5-7 reps (Strict or Kipping)
Rest 30 seconds
Single Leg RDL x 10 reps/Leg (Mod)
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds
Level 3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Front Squat + Jerk
*Sets 1-2 x 1+2+1 @ 70%
*Sets 3-4 x 1+3+1 @ 75%
*Sets 5-6 x 1+2+1 @ 80%
B. EMOM x 12 minutes
Min 1: Bar Muscle Ups x 3-5 reps
Min 2: GHD Sit Ups x 15-20 reps
Min 3: Deficit HSPU x 3-5 reps (Tough)
C. 3 sets of:
KB Front Rack Step Ups x 10 reps/Leg
Rest 30 seconds
Seated Good Mornings x 15 reps (Light-Mod)
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds
2-A-DAY
Level 2:
4 rounds for time:
200m Farmer Carry (1.5/1pd)
20 KB Push Ups
10 KB Push Jerks
Level 3:
AMRAP in 30 minutes
800m run
15 Pull Ups
15 Burpee Box Jumps (24/20″)
500m row
15 Pull Ups
15 Burpee Box Jumps
150 Dbl-Unders