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
A. 1-Leg RDL Deadlift 3 – 3 – 3 – 3 – 3 (each leg)(use kb for mod) B. Find DL hold weight with partner C. 12:00 Partner AMRAP, one work, one hold 250/200 Meter Row, then alternate 40 Meter Bear Crawl, then alternate 1 Shuttle Run (5/10/20), then alternate *partner holds a Deadlift at...Read More
A. Weighted Box Step Up 5 Sets of 5 (each leg) *after each set = 5 fast box Jumps B. 10:00 AMRAP 30 Lunge Steps (ea=1) 20 Russian KB Swings (24/16 kg) 10 Box Jumps (24/20) C. CORE: 3 Rounds NFT 50 Crunches & 15 Reverse Hyper (on GHD)Read More
