A. 10:00 EMOT2:00-Press Tempo 5 reps, :05 to OH (55%+)
B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)
Thruster (M:95/75/65, W:65/55/45)
Bar Facing Burpees
C. 5:00 AMRAP – Easy Pace, Not for Score
10 Superman + 10 Hollow Rocks
A. Snatch RDL 3 – 3 – 3 – 3 – 3
B. 10:00 AMRAP
30 Lunge Steps (ea=1)
20 KB Swings (24/16 kg)
10 Box Jumps (24/20)
C. CORE: 3 Rounds NFT
50 Crunches & 15 Reverse Hyper (on GHD)
20:00 EMOM
Odd Minutes – 15 Calorie Row (10 Women)
Even Minutes – 10 Pushups + 10 OHS (45/35)
*decrease reps as needed, no dropping empty bars
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. Group Mobilization (foam/band/etc)
NEW YEARS DAY HERO WOD
“Faukel”
25:00 AMRAP
8 HSPU
8 Box Jumps (30/24″)
1 Rope Climb
BOX CLOSES AT 1:00 (REGULAR CLASSES IN AM)
A. Find WOD Deadlift Weight
B. 5 Rounds for time:
5 Deadlift (Heavy)
10 Ring Dip
15 Calorie Row
1:00 Rest
C. Accumulate 2:00 “L” Sit
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
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)
