WOD
"Snow White"
12:00 Amrap
50 Double Unders
5-10-15-20-25. . .
Toes to Bar
Strength 1
Shoulder Press
7 sets of 2 reps @ – RPE 9/10
*Rest 2:00-2:30 b/t sets
Strength 2
Weighted Hip Thrust
7 sets of 2 reps @ – RPE 9/10
*Rest 1:00-1:30 b/t sets
WOD
"Oscar the Grouch"
Teams of 2 For Time:
5 sets: (each/1:1)
15/12 Calorie Row
4 Power Cleans 185#/125#
12/10 Calorie Row
3 Power Cleans 185#/125#
9/8 Calorie Row
2 Power Cleans 185#/125#
WOD
"Bert & Ernie"
For Time:
2 sets:
20 Pull-Ups
15 Thrusters 95#/65#
100 Double Unders
15 Thrusters 95#/65#
20 Pull-Ups
-Rest 5 minutes between sets-
Accessory
3 rounds Not For Time:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way) (https://youtu.be/H6Sco2y0m34)
30 yd Isolateral DB Farmers Carry (left) ( https://youtu.be/-xTTxUjY9Vg)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2 minutes b/t rounds
Strength 1
Deadlift
- Heavy Single (10-12 minutes)
* Rest as needed between sets
Strength 2
Handstand Push-ups (Strict): Max Reps
WOD
"Count von Count"
3 Rounds For Time:
24 Single Dumbbell Step Up 50#/35# (20")
12 Burpees
6 Wall Walks
