Monday September 18th

– Midday 3.0 from 10:30am-12:30pm

Gymnastics Skill:

Every 2 minutes x 6 sets
Weighted Strict Pull + Strict Pull Up
*Sets 1-2 x 5+3
*Sets 3-4 x 3+2
*Sets 5-6 x 1+1

WOD

For time:
30.20.10
Sit Ups
TTB
Wall Balls (20/14)

*Pack
Same as Rx
*Pup
For Time:
20.15.10
Sit Ups
Knee Tucks
Wall Balls (Scale as needed)

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets of:
Split Jerk
*Sets 1-2 x 3 reps @ 7RPE
*Sets 2-3 x 2 reps @ 8RPE
*Sets 5-6 x 1 rep @ 9RPE

B. For time:
30.20.10
Sit Ups
TTB
Wall Balls (20/14)

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Clean + Jerk
*Sets 1-3 x 2+2 @ 75%
*Sets 4-6 x 2+2 @ 80%

B. Every 2 minutes x 4 sets
Front Squat x 4 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75-80%

C. 3 sets of:
Reverse Deficit DB Lunge x 8-10/Leg (Tough)
Rest 30 seconds
DB Prone Rows x 10-12 reps (Moderate)
Rest 30 seconds
Wtd Leg Raises x 15-20 reps (Light)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 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-%

B. Every 2 minutes x 6 sets
High Hang Snatch + Hang Snatch
*Sets 1-2 x 3+3 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

C. 3 sets of:
Incline DB ISO Rows x 10/Arm (Moderate)
Rest 30 seconds
GH Raises x 8-10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 15-30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
100 Cal Row
50 Wall Balls (30/20)
100 Cal Row

Level 3:

For time:
50.40.30.20.10
KB Swings (2/1.5pd)
5.4.3.2.1
Strict Muscle Ups