SWOD Thursday December 13th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Seated Ring Chest Pull Ups x 4 reps (Banded if needed)
Min 2: Box HS Walk O/B + HSPU x (1+1) x 3-5 reps

B. EMOM x 6 minutes
Min 1: 10s Ring Support + 5s Dip Support
Min 2: Wall Facing HS Hold x 30 seconds

C. Every 2 minutes x 6 sets
Squat Clean x 1 reps
*Sets 1-6 Build up to 80-90% of 1RM Clean

D. For time:
2000m row
50 Wall Balls (20/14)
1000m row
35 Wall Balls
500m row
20 Wall Balls

E. Complete
50 Banded Hollow Pull Aparts
25 Ab Roll Outs
50 Banded Hollow Pull Aparts

Level 3:

A. EMOM x 6 minutes
Min 1: 3 TEMPO Cleans (Light)
Min 2: 6 Seated Box Jumps w/SD

B. Every 2 minutes x 6 sets
Clean + Hang Clean
*Sets 1-6 @ 70% of 1RM Clean

C. Every 90 seconds x 4 sets
Snatch Pulls x 3 reps @ 100% of 1RM
Into..
DB Jump Squats x 6 reps

D. E5MOM x 3 sets
15 CTB Pull Ups
20 Burpees (6″)
25/20 Assault Bike Cals

E. 3 sets of:
WTD Chinese Planks x 60 seconds
Rest 60 seconds
Single Arm Farmer Carry x 200ft/Arm
Rest 90 seconds