Friday September 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time:
60 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

*Pack
5 rounds for time:
30 Second L-Sit
30/20 Cal Row
*Accumulate 30s each round of a L-Sit Hold.
*Pup
5 rounds for time:
30 Second Knee Tuck
20/15 Cal Row
*Accumulate 30s each round of a Knee Tuck.

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Clean
*Sets 1-2 x 3 @ 7RPE
*Sets 3-4 x 2 @ 8RPE
*Sets 5-6 x 1 @ 9RPE

B. 5 rounds for time
30 Second L-Sit
50 Dbl-Unders
10 Burpees
*Accumulate 30s each round of a L-Sit Hold.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 5 reps @ 65-70%
*Sets 3-4 x 3 reps @ 75-80%
*Sets 5-6 x 1 rep @ 85-90-%

B1. EMOM x 5 minutes
3-Pos Power Snatch @ 60%
— Rest 90 seconds —
B2. EMOM x 5 minutes
2-Pos Power Snatch @ 65%

C. 3 sets of:
Clean Pulls x 3 reps @ 85%
Rest 30 seconds
L-Sit Front to Back Press x 12-15 reps (45/35)
Rest 30 seconds
Side Plank x 45-60 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Pause Front Squat + Front Squat
*Sets 1-2 x 1+3 @ 60%
*Sets 3-4 x 1+2 @ 65-70%
*Sets 5-6 x 1+1 @ 75-80%

B. EMOM x 10 minutes
1 Snatch Pull + 2 Sq Snatch @ 70-75%

C. 2 sets of ” Building Horse Shoes”
DB Tate Press x 15 reps
DB Skull Crushers x 15 reps
DB Roll Back Extensions x 15 reps
DB Floor Press x 15 reps
Rest 90 seconds
*All sets must be unbroken.

2-A-DAY

L2&L3

Loredo
6 rounds for time of:
24 Squats
24 Push Ups
24 Alt Walking Lunges
400m run