Workout of the Day

ANTE 12 Min EOMOM 5 Strict HSPU + 5 Kipping HSPU WOD Every 2 Mins x 6 Rounds 12 SDHP (95/65) 12 Box Overs (24/20) MAX Bar MU *Score is total bar MU* *No rest between rounds*

ANTE 5 Sets Hang Clean + Push Jerk + Hang Clean + Split Jerk WOD For Time 50 DU 10 DB Burpee DL (50/30) 50 DU 20 DB Burpee DL 50 DU 30 DB Burpees DL

ANTE Deadlift 5 @ 60% 2  x 4 @ 70% 3 x 3 @ 80% WOD 13 Min AMRAP 11 Bench Press (155/105) 11 C2B 11 Wall Balls (20/14)

MONSTER MASH FRIDAY “Dubai Championships 18.3 + Dubai Championships 18.2” For Time 9 Cal Row 9 DBL KB Snatch (53/35) 8 FR Lunges (110/80) 8 BF Burpees 8 FR Lunges 8 BF Burpees 8 Bar MU 15 Cal Row 15… Read more »

ANTE 12 Min EMOM 15 Box Hamstring Curls 30 Sec Bear Hug Hold (100/60) 5/5 DB Split Squats WOD For Time (30 Min Cap) 200m-400m-600m-800m-1600m Run 100-80-60-40-20 DU

ANTE Every 90 Sec x 6 Hip Snatch + Hang Snatch + TnG Snatch @ 70% Max WOD 15 Min EMOM Max Burpee Box Overs (24/20) Max UB Pwr Snatch (95/65) Max UB C2B Max UB KBS (70/53) Rest *Count… Read more »

ANTE Every 2 Mins x 8 3 FSQT @ 60% Max BSQT Bent Over Rows 3 x 5 WOD For Time (12 Min Cap) 1 —> 8 Deadlift (315/225) 8 —> 1 DBall OTS (100/60)  

MONSTER MASH FRIDAY “Nancy + JT” For Time (45 Min Cap) 400m Run (Stop Sign & Back) 15 OHS (95/65) 15 HSPU 15 Ring Dips 15 Pushups 400m Run 15 OHS 12 HSPU 12 Ring Dips 12 Pushups 400m Run… Read more »

ANTE Every 2 Mins x 6 2 Cleans + 1 Jerk @ 60-70% *Pause 3 sec at knee on cleans* WOD 3 Rounds 200m Run w/Ball (35/20) 20 DB Lunges (50/35) 15 Ab Mat Situps 10 Wall Balls (35/20) Rest… Read more »

ANTE Every 2 Mins x 7 3 TnG Deadlifts @ 60-70% WOD For Time (20 Min Cap) 1k Row 20 Strict Pullups 800m Row 20 T2B 500m Row 20 Strict HSPU