Wednesday July 27th

– Midday 3.0 from 10:30am-12:30pm

WOD

Partner Workout
AMRAP in 30 minutes of:
200m run
15 Thrusters (75/55)
15 KB Swings (1.5/1pd)
*Partner “A” completes a Full round then partner “B”
will complete a full round.

*Pack
AMRAP in 25 minutes
200m run
15 Thrusters (75/55)
15 KB Swings (1.5/1pd)
*Pup
AMRAP in 2O minutes
200m run
15 Thrusters (Scale as needed)
15 KB Swings (Scale as needed)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Deadlift x 5 reps @ 65%
*Based off your 3RM

B. 3 sets of:
DB Step Up x 10 reps/Leg (16/14″)
Rest 30 seconds
Strict Pull Up x 5-8 reps
Rest 30 seconds
Ring Plank Hold x 60 seconds
Rest 90 seconds

C. Complete
75 Banded Good Mornings
50 Banded Late Pull Downs
25 Banded Pull Aparts

L3: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Deadlift x 5 reps @ 70%
*Based off your 3RM

B. 3 sets of:
DB Step Up x 10 reps/Leg (16/14″)
Rest 30 seconds
Strict Pull Up x 10 reps
Rest 30 seconds
Ring Plank Hold x 60 seconds
Rest 90 seconds

C. Complete
100 Banded Good Mornings
75 Banded Late Pull Downs
50 Banded Pull Aparts


2-A-DAY

AMRAP in 20 minutes of:
200m run
15 Thrusters (75/55)
15 KB Swings (1.5/1pd)
*Partner “A” completes a Full round then partner “B”
will complete a full round.