Hang Power Clean
5 x 3; building AHAP
Power Snatch
4 x 3; building
2 x 2; building
3 x 1; building AHAP
Back Squat
10 x 2; building heavy
Hang Snatch
– ideally, we’d like these to be squat snatch, but you should be realistic about your ability to do so
6 x 6/6 Hang Snatch per arm
Single-Arm Overhead Squat / Single-Arm Overhead Reverse Lunge
6 x 4/4 / 6 x 8/8
Weighted Squat Jump
– hold a KB or DB in Front Rack Position, full squat and explosive jump as high as you can
6 x 6; alternate hands with each set
Single-Arm Strict Press
5 x reps to failure
"Single-Arm DT"
12 min AMRAP
8/8 Reverse Lunge w/ DB in Front Rack (12 L/12 R)
6/6 Single Arm Hang to Overhead (clean and jerk or snatch, your choice)
4/4 Single Arm Split Jerk
Skill Work for Pull Ups:
Follow videos for Pull Up skill and strength work x 12-15 min
5 Rounds x
Bentover Row – 6-10; all heavy
Reverse Flye (bentover or banded) – 10-20
"Loredo"
6 Rounds for Time
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
Bicep Curl 21s
3 x 7.7.7
7 at bottom to halfway, 7 at halfway to top, 7 all the way
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Skill or Strength Work for Pull Ups:
Follow videos for how to develop pull ups without a pull up bar x 12-15 min
5 Rounds each side x
8 Single Arm DB Reverse Flye
8 Single Arm Upright Row
8 Single Arm Bentover Row
– do all 3 exercises on one arm and then do all 3 on the other arm
"Loredo"
6 RFT
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
8 min EDT
Max reps Bicep Curl L
Max reps Bicep Curl R
20 Bicycle Crunch
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Here’s something everybody can do!
– time to get outside and find something to pull from!!
5 x max effort pull up or row; full rest between sets
– follow video for how to do pulling exercises outdoors
Hero WOD!!
"Loredo"
6 Rounds for TIme
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
– this is a cardio monster! Take you time and breath heavy for as long as it takes to finish this workout! It’s a wonderful chance to do the same workout as the rest of our groups, so find a crew to do this with you!!!!
Social Challenge:
Find a group to do Loredo with you! Up to 10 people in a public park will be perfect! Have fun laying out your run path and remember how much fun it is to play with others!! It’s been 4 days since you’ve seen them.
GET BETTER AT RUNNING
During Loredo, you’ll do 6 400m runs. As an extra challenge for this workout, push that run!! In order to meet this challenge, you may need to rest before (AND AFTER!!) your runs! If you want to take on the challenge, set yourself up for success!!
Loredo Challenge 1:
Jog all 6 400m runs
Loredo Challenge 2:
Keep all 6 400m runs UNDER 2 min
Loredo Challenge 3:
Sprint all 6 400m runs and keep them within 10 seconds of each other
Loredo Challenge 4:
Run all 6 400m Sprints under 1:30!
