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 & 5 Strict Pull-ups      20 Double Unders      1 Round:  5 Front Squat & 5 Strict Pull-ups C.  500 Meter Row CooldownRead more