Workout of the Day

ANTE Every 90 Sec x 5 5 Hang Pwr Clean & Jerk *Choose weight, Can’t drop bar* WOD 5 Rounds (25 Min CAP) 100 DU 30 Dbl Russian KBS (35/25/Light) 15 Pushups 400m Run

ANTE Every 2 Mins x 5 3 Snatches (Hold 3 Seconds in bottom of each) *Choose Weight* WOD 22 Min AMRAP 350m Row 30 Wall Balls (20/14/Med) 25 T2B 20 Box Jumps (24/20/Med) 10 Squat Cleans (185/135/Hvy)

Teams of 4 30 Min AMRAP 8k Row THEN 300 Squats 300 Ab Mat Situps 300 Russian KBS 300 DB or KB S2OH (Switch anytime throughout)

ANTE Every 90 Sec x 4 12 UB Hang Pwr Cleans (95/65/Light) WOD 4 Rounds 1 Min Each Pwr Snatch (75/55/Light) Box Jumps w/Step Down (24/20/Med) Kipping Pullups (No Butterfly) DB Push Press (40/25/Med) Rest

Teaching Period 10 Minutes spent teaching rope climbing technique ANTE 10 Min EMOM 2-3 Rope Climbs 10/7 Cal Bike WOD 20 Min EMOM 30 Sec Battle Rope Waves 10 Pushups + Renegade Rows 30 Sec Resisted Run 10 DBall OTS… Read more »

BEEFCAKE DAY Strict Press + Push Press Build to a Max 5 + 5 Then 3 Sets of 5 + 5 @ 80% of Max BSQT Build to a HVY 1 Then perform one max effort set to failure at… Read more »

ANTE Every 90 Sec x 5 2 Low Hang Pwr Snatch + 2 TnG Full Snatch *Choose Weight* WOD 5 Rounds (25 Min Cap) 20/15 Cal Bike 200m Run

“Open 13.4” 7 Min AMRAP 3/3…6/6…9/9…12/12…etc C&J (135/95/Med)   Rest 10 Mins   14 Min AMRAP 100 DU 50 Alt DB Snatch (50/35/Med) 40 Deadlifts (225/155/Med) 30 Ring MU (Scale C2B) 20 BF Burpees 10 1 Arm DB OHS (50/35/Med)

TEAMS OF 3 EVENT 1 (12 Min Cap) “Tailpipe” 3 Rounds Each 250m Row Dbl FR KB Hold (Pick 2 team members, row can not be performed unless KB are in rack position, each person does 3 full rounds) EVENT… Read more »

ANTE Every 90 Sec x 5 5 Snatch (155/105) *Any way* WOD For Time (25 Min CAP) 50 Wall Balls (20/14/Med) 30 Bar MU 30 BF Burpees 30 FSQT (135/95/Med) 30 C2B 30 BF Burpees 50 Wall Balls