12.01.18 Ugly Sweater Hopper WOD

WOD
Ugly Sweater Hopper WOD
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 135/95
8 clean & jerk 185/125
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
20 sit ups
75 DUs
30 alternating pistols
8 deadlifts  225/155
50’ handstand walk
12 strict ring dips
14/10 cals bike
12 Cartwheels
20 Push Press 95/65
200m bear crawl
5 each side TGU
15 med ball cleans
12 Thai squats w/ jazz hands