WOD

A.  Find WOD Deadlift Weight B.  5 Rounds for time:      5 Deadlift (Heavy  +/- 75% of A)      10 Ring Dip      15 Calorie... Read More

Partner WOD – Deck of Doom – 1 work/1 hold plank      Hearts = Kettlebell Swing (24/16 kg)      Diamonds = DB Press      Clubs... Read 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... 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... Read More

NEW YEARS DAY After HERO WOD      “Faukel”      25:00 AMRAP      8 HSPU      8 Box Jumps (30/24″)      1 Rope Climb

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... Read 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... 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... Read More

21:00 EMOM      #1 Minute – 12/9 Cal Assult Bike      #2 Minute – 10 Pushups + 10 OHS (45/35)      #3 Minute –  3-5... 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... Read More