Friday 06/09/2023

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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

Monday 08/23/2021

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Strength
Shoulder Press
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Strict Press
Week 9 of 9
(Score is Weight

WOD
EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs 24"/20"
Rest in Time Remaining...

-No Additional Rest b/t Sets-
*Strict Optional For Both / C2B Optional For Pull-Up
(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press