SWOD Saturday December 1st

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Front Sqaut x 3 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE

B. 3 rounds for time:
800m run
Rest 3 minutes

Level 2:

A. Every 3 minutes x 4 sets
Bench Press
*Sets 1-3 x 8 reps @ 85-90% of 10RM
*Based off 10RM from Nov 17th

B. 5 rounds for time:
800m run
Rest 3 minutes

C. 4 sets of:
Single Arm DB Row x 8-10 reps/Arm
Rest 30 seconds
DB Front + Lateral Raises x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 4 sets
BTN Push Press x 5 reps @ 70-75% of 1RM P.Press
Rest 30 seconds
BTN Push Jerk x 5 reps

B. AMRAP in 15 minutes of:
5 Strict Muscle Ups
4 Squat Snatch (185/135)

C. 4 sets of:
Single Leg Banded Hip Thrust x 25 reps/Leg
Rest 30 seconds
Banded Push Up x 10-15 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds
Rest 90 seconds