| 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 Row |
| 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 4-5:00 |
| 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 Mat |
| 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 Reps |
| 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) |
| 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 Cooldown |
| 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 |
| STOH (75/55), Start with 5 and increase by 5 each round |
| B. Team Tire flip fun, coaches choice |
