Workout of the Day

ANTE 12 Min Circuit 300m Row 10 Hollow Rocks 10 Pass Throughs 10 Supermans WOD “19.4” 3 Rounds 10 Snatch (95/65) 12 BF Burpees Then 3 Min Rest 3 Rounds 10 Bar Mu 12 BF Burpees (12 Min Cap)

ANTE In 15 Mins Establish 1RM Bench Press WOD 17 Min AMRAP 3 1 Arm DB/KB OHS (35/25) 6 Dbl DB/KB OH Lunges 9 HSPU 12 T2B

BEEFCAKE DAY 10 Min EMOM 1 Clean Thruster *Build in weight each round, Record final weight* Rest 5 Mins 10 Min EMOM 1 BSQT *Build in weight each round, Record final weight* WOD 7 Min AMRAP 7 Devil Press (50/35)… Read more »

ANTE For Time 30 Ring MU or 60 C2B WOD For Time 50/35 Cal Bike (For Time Score 1) THEN 6 Rounds 200m Run 8 DBall OTS (100/60) *Also Score total time for score 2*

ANTE 10 Minutes to Establish 1RM Snatch   6 Min EMOM 20 DU & 5 Ring Dips   WOD “Mind Games” For Time 100 Wall Balls (20/14) *Every Break, Stop, or Mishap do 13 Burpees*

WOD 15 Min AMRAP 10 Pullups 20 Wall Balls 200m Run 10 Alt DB Snatch CASH OUT 7 Min AMRAP 10 V-Ups 10 Russian Twists 10 Situps

“19.3”

ANTE 4 Sets @ 60% 1 Deadlift + 3 Low Hang Pwr Clean *Athletes must use a 3 second descent on each rep to the low hang position* WOD For Time (20 Min Cap) 100 DU 30/25 Cal Bike 15… Read more »

BEEFCAKE DAY Bench Press Every 3 Mins x 5 do 10 Reps *Athletes may go up in weight if they feel able* **Athletes must have a partner, and both must complete their sets in the given 3 minute period** BSQT… Read more »

ANTE 4 Sets @ 60% of Max 1 Hip Pwr Snatch + 1 Hang Pwr Snatch + 2 Low Hang Pwr Snatch WOD 15 Min AMRAP 1k/800m Row 200ft Bear Hug Carry 20 V-Ups