A. Work up to WOD Deadlift Weight or heavy for day B. For Time: 1000 Meter Row 20 Deadlift (M:245/225/185, W: 165/155/135) 40 WallBall 150 Double Unders (2:1singles) 40 WallBalls 20 Deadlift (M:245/225/185, W: 165/155/135) 500 RowRead More
A. DB Snatch 3 – 3 – 3 – 3 – 3 (each arm/increasing weight) B. For Time (15:00 Cap)(Angie Style) 60 DB Snatch (HAP) 60 WallBalls (20/14) *Starting with and EMOM: 5 T2B C. Cool Down Row or Bike 4-5:00Read More
A. Find WOD Deadlift Weight B. 5 Rounds for time: 5 Deadlift (Heavy +/- 75% of A) 10 Ring Dip 15 Calorie Row 1:00 Rest C. 3 Rounds NFT: 10 “V” up + 10 4-count Flutterkick + 10 AB MatRead More
Partner WOD – Deck of Doom – 1 work/1 hold plank Hearts = Kettlebell Swing (24/16 kg) Diamonds = DB Press Clubs = Weighted Lunge Steps (R+L=1) Spades = Burpee Joker = Each athlete preforms 50 Meter Sled Push *Notes: Face Cards are 10 reps, Aces are 11 RepsRead More
A. Find Workout Hang Power Clean Weight or heavy for day B. Death By: Hang Power Clean (3/4 BW) & Ring Push-ups *when you can’t finish ea on OTM, divide last attempted round in 1/2 and continue until 20:00 C. 25 Wipers (use WOD weight, R+L=1)Read More
A. Work up to Heavy 3 Rep Front Squat B. For Time 50 Double Unders (3:1 singles) 4 Rounds : 5 Front Squat (155/105) & 5 Strict Pull-ups 40 Double Unders 3 Rounds: 5 Front Squat & 5 Strict Pull-ups 30 Double Unders 2 Rounds: 5 Front Squat &...Read More
A. 18:00 Increasing Ladder Run Laps, Start with 1 and increase by 1 each round Pull-ups, Start with 3 and increase by 3 each round STOH (75/55), Start with 5 and increase by 5 each round B. Team Tire flip fun, coaches choiceRead More
A. Work up to a Heavy Power Clean B. 5 Rounds for time: 10 T2B 10 Power Clean (M:155/135/115,W:105/95/75) 3:00 REST C. 4 Rounds for Time: 20 Wall Ball (20/14) 20 AB Mat Sit-ups *score time of B and completion of C (inc rest)Read More
