NEW YEARS DAY After HERO WOD      “Faukel”      25:00 AMRAP      8 HSPU      8 Box Jumps (30/24″)      1 Rope ClimbRead 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 top position when not working D.  3 Rounds NFT:  20 1-leg Glute Bride (10/10) + 10 Leg Raise (VMO)Read more

21:00 EMOM      #1 Minute – 12/9 Cal Assult Bike      #2 Minute – 10 Pushups + 10 OHS (45/35)      #3 Minute –  3-5 Muscle Ups *decrease reps as needed, no dropping empty barsRead more