Thursday September 21st

– Midday 3.0 from 10:30-12:30pm

WOD

” Loredo ”
6 rounds for time of:
24 Squats
24 Push Ups
24 Alt Walking Lunges
400m run
*TC 35 minutes

*Pack
5 rounds for time of:
24 Squats
24 Push Ups
24 Alt Walking Lunges
400m run
*Pup
4 rounds for time of:
24 Squats
24 Knee Push Ups
24 Alt Walking Lunges
400m run

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets:
Push Press + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 @ 70%
*Sets 2-3 x 2+2+2 @ 75%
*Sets 4-6 x 1+2+3 @ 80%
*No TnG reps.

B. EMOM x 10 minutes
Hang Power Clean + Push Jerk
*Sets 1-5 x 3+3 @ 65%
*Sets 6-10 x 2+2 @ 70%

C. 3 sets of:
TEMPO RDL’s x 6-8 reps @ 3131
Rest 30 seconds
TEMPO DB Bench Press x 6-8 reps @ 3131
Rest 30 seconds
Incline DB ISO Rows x 10/Arm (Moderate)
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. EMOM x 12 minutes
Min 1: Run x 200m
Min 2: Row x 250/200m
Min 3: Assault Bike x 15/12 Cals

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

2-A-DAY

Level 2:

4 rounds for time:
50 Dbl-Unders
10 TTB
200m run

Level 3:

“Nasty Girls”
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)