SWOD Friday December 14th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. AMRAP in 12 minutes
20 Squats
30 Sit Ups
5 Strict Pull Ups
5 Strict Dips

Level 2:

A. EMOM x 6 minutes
Min 1: 100m Jog + 10 Beat Swings
Min 2: 5 Ring Row + 15 Hollow Rocks

B. EMOM x 30 minutes
Min 1: 1 round of “Cindy”
Min 2: 200m run
Min 3: Double Unders x 40-60 reps
*Cindy = 5 Pull Ups + 10 Push Ups + 15 Squats

C. 3 sets of:
3D Banded Pull Aparts x 15-20 reps
Rest 30 seconds
Banded Good Mornings x 25-30 reps
Rest 60 seconds

D. Complete
50 Med Ball V-Ups (20/14)

Level 3:

A. Every 2 minutes x 8 sets
Front Squat x 2 reps
*Sets 1-8 @ 70% of 1RM Front Squat

B. Every 90 seconds x 4 sets
Power Snatch + Snatch Balance + OH Squat
*Sets 1-4 x 2 + 2 (1+1) @ 70% of 1RM P.Snatch

C. For time:
50 Thrusters (75/55)
25 DB Box Step Overs (60/40) @ 24/20″
100ft DB Walking Lunge
25 DB Box Step Overs
50 Thrusters

D. 3 sets of:
GH Nordic Raises x 10-12 reps
Rest 30 seconds
Incline DB Rows x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds