Monday September 25th

– No Midday 3.0

WOD

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
Sit Ups
5.4.3.2.1
Rope Climbs

*Pack
30.25.20.15.10
KB Swings (1.5/1pd)
Sit Ups
2.2.2.2.2
Rope Climbs
*Pup
25.20.15.10.5
KB Swings (Scale as needed)
Sit Ups
3.3.3.3.3
Stand to Lowers

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

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

B. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 4 reps @ 75%
*Sets 3-4 x 2 reps @ 80%

C. 3 sets of:
TEMPO Strict Pull Ups x 4-6 reps @3131
Rest 30 seconds
DB Front + Lateral Raises x 10 reps (F+L =1)
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Back Squats x 2 reps
*Sets 1-5 @ 50%
*Sets 6-10 @ 60%

B. Every 2 minutes x 8 sets
3-Pos Snatch Deadlift + Snatch
*Sets 1-2 x 2+2 @ 65-70%
*Sets 3-4 x 2+1 @ 70-75%
*Sets 5-8 x 1+1 @ 75-80%

C. 3 sets of:
Snatch TEMPO RDL’s x 6-8 reps @ 3131
Rest 30 seconds
DB Cross Body Split Squat x 6-8/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

4 sets of:
750m row @ 2KM PR Pace
7 Box Jumps (30/24″) w/Step Down
Rest 3 minutes

Level 3:

3 rounds for time:
400m run
25 GHD Sit Ups
400m run
25 Burpee Box Jump Overs (24/20″)