Tuesday Dec 29th

There is Midday 3.0 from 10:30am-12:30pm

WOD

For time:
800m run
25 Pull Ups
600m run
25 Pull Ups
400m run
25 Pull Ups
200m run
25 Pull Ups

*Pack
15 Pull Ups/round
*Pup
For time
400m run
25 Pull Ups or Ring Rows
200m run
20 Pull Ups or Ring Rows
100m run
15 Pull Ups or Ring Row

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean
*Sets 1-3 x 3 @ 7RPE
*Sets 4-5 x 3 @ 8RPE
B. For time:
400m run
25 Pull Ups
200m run
20 Pull Ups
100m run
15 Pull Ups

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3 Push Press + 3 Push Jerks
* Bar from the floor.
* 65% of Push Press.
B. Every 2 mins x 4 sets
Power Clean x 3 @ 70%
*Not TnG reps
C. EMOM x 10 minutes
Min 1: 40 Unbroken Dbl-Unders
Min 2: 8-10 Ring Dips
D. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
5 Push Press + 3 Push Jerks
* Bar from the floor.
* 70% of Push Press.
B. Every 2 mins x 5 sets
Power Clean x 3 @ 70%
*Not TnG reps
C. EMOM x 10 minutes
Min 1: 60 Unbroken Dbl-Unders
Min 2: 12 Ring Dips
D. 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 20 reps
Rest 1 minute

2-A-DAY

For time
15-12-9-6-3
Strict HSPU
CTB Pull Ups
GHD Sit Ups (Full ROM)

L2:
15-12-9-6-3
DB Press (45/30)
CTB Pull Ups
GHD Sit Ups (Only to 90)