Partner WOD – Deck of Doom – 1 work/1 hold plank
Hearts = Kettlebell Swing (24/16 kg)
Diamonds = KB SDLHP
Clubs = KB 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 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
HAPPY NEW YEAR!!!
“Falkel”
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
A. Find WOD Snatch (power or squat) Weight
B. For Time (15:00 Cap)(Angie Style)
30 Snatch (M:135/115/95, W:95/75/65)(squat or power)
60 WallBalls (20/14)
*Starting with and EMOM: 5 T2B
C. Group Mobilization
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)
A. Work up to Heavy 3 Rep Front Squat
B. For Time
50 Double Unders (3:1 or killer Rope)
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
Tommy Bear- Toms Going Away WOD
30:00 AMRAP
1X7 Bear Complex
8 Push-ups+Bar jumps (ascending)
400M Run
Partner WOD – 25:00 CAP – Complete any order- 1 work/1 rest
3000 Meter Row (switch every 250 Meters)
100 Burpees
100 Slam Balls
100 Partner Sit-up (pass slam ball)