There is Midday 3.0 from 10:30am-12:30pm
There is Gymnastics with Sam from 7:00pm-8:30pm
WOD
For time:
12.9.6
Sq. Cleans (225/155)
Muscle Ups
*Pack
12.9.6
Sq. Cleans (135-165/95-115)
9.6.3
Muscle Ups
or
12.9.6
Sq.Cleans
CTB Pull Ups
*Pup
12.9.6
Power Cleans (95-135/65-95)
Banded Pull Ups or Ring Rows
Strength
L1: Do the Class.
L2: Self led Warm-up.
A. Every 2 mins x 4 sets
(P.Clean x 2 + P.Press) x 2
@ 75% of P.Press
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 95%
*Sets 1-3 @ 100%
* Each rep is a 5 seconds descent back to the floor.
C. 3 sets
5(R) Turkish Get Up (1.5/1pd)
5(L) Turkish Get Up (1.5/1pd)
L-Sit x 10-20 seconds
Rest 90 seconds
L3: Self led Warm-up.
A. Every 2 mins x 5 sets
(P.Clean x 2 + P.Press) x 2
@ 80% of P.Press
B. 3 sets
Snatch Deadlift x 3 reps
Rest 2 minutes
*Set 1 @ 100%
*Sets 1-3 @ 105%
* Each rep is a 5 seconds descent back to the floor.
C. 3 sets
5(R) Turkish Get Up (1.5/1pd)
5(L) Turkish Get Up (1.5/1pd)
L-Sit x 20-30 seconds
Rest 90 seconds
2-A-DAY
For time:
12.9.6
Sq. Cleans (225/155)
Muscle Ups
L2:
12.9.6
Sq.Cleans (185/135)
CTB Pull Ups