Workout of the Day

ANTE Find 1RM Snatch WOD “Conditioning Re Test” For Time (25 Min Cap) 50/40 Cal Row THEN 10 Rounds 30 DU 10 Burpees THEN 50/40 Cal Row

WOD For Time 100 DU 75m Hi/Low Carry 50 DB Lunges 25 DB Squats Rest 5 Mins “Death by Cals” on Bike or Rower

MONSTER MASH FRIDAY “Helen + Fran” For Time (45 Min Cap) 400m Run (Around Building) 21 KBS (53/35) 12 Pullups 21 Thrusters (95/65) 21 Pullups 400m Run 21 KBS (53/35) 12 Pullups 15 Thrusters 15 Pullups 400m Run 21 KBS… Read more »

ANTE Bench Press 5 x 5 WOD 3 Rounds 1000/800m Row 50ft HS Walk or 10 HSPU Rest 2 Mins

ANTE Ever 2 Mins x 5 1 Pwr C&J @ 90-100% Complex Max WOD 6 Min AMRAP 50 T2B MAX DBall OTS (100/60)

ANTE Every 2 Mins x 5 4 FSQT @ 55% BSQT WOD 4 Rounds 15 Box Overs (24/20) 15 Deadlifts (225/155) 15 Dips

ANTE Every 2 Mins x 5 1 Snatch @ 95-115% of Complex Max WOD For Time (25 Min Cap) 50/40 Cal Bike THEN 4 Rounds 50m Farmer Carry (53/44) 400m Run (Stop Sign & Back) THEN 50/40 Cal Bike

WOD 5 Min AMRAP 25 Burpee Box Jumps 5 DB Thrusters Rest 1 Min 5 Min AMRAP 20 Burpee Box Jumps 10 DB Thrusters Rest 1 Min 5 Min AMRAP 15 Burpee Box Jumps 15 DB Thrusters 1 Min Rest… Read more »

MONSTER MASH FRIDAY “Isabel + Jackie + Diane” For Time 30 Snatch (135/95) 1000m Row 50 Open Bar Thrusters 30 Pullups 21 Deadlifts (225/155) 21 HSPU 15 Deadlifts 15 HSPU 9 Deadlifts 9 HSPU

ANTE Push Jerks 5×5 WOD 4 Rounds 600m Run (Stop Sign & Back to Isom) 50m Farmer Carry (70/53) Rest 3 Mins