Strength 1
Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
WOD
"Grumpy"
2 Sets For Time:
21-15-9
Kettlebell Front Squat (2x55#/35#) or Dumbbell Front Squats (2x50#/2x35#)
Calorie Assault Bike
-Rest 1:1 between sets-
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
