Strength
EMOM x 12 MINUTES
MIN 1 - 7/7 OH Plate Split Squat*
MIN 2 - 14 Half Kneeling Plate Around the Worlds
MIN 3 - 15 Single KB Feet Elevated Crunches
(Score is Weight)
WOD
3 SETS FOR MAX REPS
1:00 - Jumping Lunges
-Rest :20-
1:00 - Wall Sit
-Rest :20-
1:00 - Alt. Sit-Throughs
-Rest :20-
(Score is Reps)
Strength
6 SETS*
2 Tempo Clean Deadlifts (3130)
+
1 Hang Power Clean
+
1 Power Clean
*Keep weight light-moderate.
(Score is Weight)
WOD
EVERY 2:30 x 5 SETS
5 Power Cleans 135#/95#
15 Toes to Bar
50 Double Unders
(Score is your slowest time)
Strength
4 SETS FOR QUALITY
6/6 Arnold Press
15 DB Bent Over Reverse Flies
(Score is Weight)
WOD
AMRAP x 10 MINUTES
3,6,9, and so on...
Renegade Row 35#/20#
Slam Balls 30#/20#
DB Suitcase Box Step-Ups 24"/20"
-Rest 2:00-
AMRAP x 5 MINUTES
1,2,3, and so on...
Renegade Row
Slam Balls
DB Front Rack Box Step-Ups
(Score is Reps)
WOD
"FROSTY THE SWOLEMAN"
AMRAP x 18 MINUTES*
100m DB Farmer’s Carry 50#/35#
10 DB S2OH
40 Russian Twists
10 DB Bent Over Rows
10 DB Deficit Push-Ups
40 Russian Twists
*Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans.
(Score is Rounds + Reps)
