Saturday 06/10/2023

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#

Friday 06/09/2023

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

Thursday 06/08/2023

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

Wednesday 06/07/2023

Strength 1
Bench Press
- Heavy Single (10-12 minutes)

* Rest as needed between sets

Strength 2
Box Jump: Max Height

WOD
"Cookie Monster"
15:00 Amrap
300/250m Row
15 Hang Power Snatch 75#/55#
15 Push Ups