12.03.2022 Hopper WOD Ugly Sweater

Warm Up

2 sets
8 yoga push ups
8 prone swimmers
8 scap pull ups
8 box jump, step downs
1 *Barbell Complex

*Barbell Complex*

2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Mobility

A. banded ankle stretch x 30 seconds each side

B. banded lat stretch x 30 seconds each side

C. 3 each side inchworm + spiderman walk







each wod has a 9:00 time cap
there is a 3:00 transition between wods
you can complete any wod in any order
exercises will be chosen after warm up
once a movement is out of the hopper, it stays out



WOD 1: 3 rounds Triplet

WOD 2: 4 rounds Couplet


WOD 3: 2 rounds Triplet

Going into the hopper....

2 Ring muscle ups
2 rope climbs
500m row
12 box jump overs
10 burpees over the bar
6 bar muscle ups
8 power snatch 115/75
8 clean & jerk 115/75
15 thrusters 95/65
15 OHS 95/65
15 C2B pull ups
15 TTB
15 KB swings 70/53
14 DB alternating snatch 50/35
15 goblet squats 53/35
16 OH walking lunges 45/25# plate
25 sit ups
75 DUs
20 alternating pistols
8 deadlifts 225/155
50’ handstand walk
12 strict ring dips
14/10 cals bike
10 Cartwheels
20 Push Press 95/65
200m bear crawl
5 each side TGU
15 med ball cleans
12 Thai squats w/ jazz hands
800m run