Workout of the Day

ANTE Clean Pulls 5 x 3 @65% complex max Hold above knee for 2 seconds on each WOD For Time Pick Your Poison 10/8k Bike or 5/4k Row

ANTE 5 Min EMOM Pwr Clean + Push Jerk + TnG Clean + Split Jerk 1+1+1+1 @ 75% complex max WOD 5 Rounds 15 Burpees Over Bar 10 1 Arm KB C&J (53/35, 5 per arm in a row) 2… Read more »

ANTE Every 2 Mins x 4 5 BSQT @ 70% 1 RM WOD 4 Rounds 6 Min AMRAP 800m Run 100ft Bear Hug Carry (100/60) MAX Ab Mat Situps *Score is total situps*

ANTE Every 2 Mins x 5 TnG Pwr Snatch + Hip Pwr Snatch 2+2 @ 65% complex max WOD For Time 30 HSPU 40 DU 40 T2B 40 DU 50 Slam Balls (60/35) 40 DU

WOD For Time 50 Slam Balls THEN 50-40-30-20-10 DU Ab Mat Situps Body Squats THEN 50 Slam Balls *Every 2 Mins and on GO 5 Box Overs*

ANTE 9 Min EMOM 1- 30 Sec Superman Hold 2- 30 Sec Hollow Hold 3- Rest WOD “DT” 5 Rounds 12 Deadlifts (155/105) 9 Hang Pwr Cleans 6 Push Jerks

ANTE Snatch Grip BtN Push Press 3 x 5 Hold each rep for 2 sec overhead WOD For Time (30 Min Cap) 200m Hi/Low Carry THEN 5 Rounds 100ft Walking Lunges 50 DU 15 Wtd Situp Tosses (14/12) Run 200m… Read more »

ANTE 5 Min EMOM 3 TnG Pwr Clean + 2 Push Jerks + 1 Split Jerk 60% C&J Complex Max WOD 4 Rounds 20 KBS (70/53) 20 Box Jumps (30/24) 5 FSQT (225/155) Rest 2 Mins

ANTE Every 90 Sec x 4 8 BSQT @ 60% 1RM WOD 20 Min AMRAP 300m Row 200m Run w/Ball (60/35)

ANTE Every 90 sec x 5 3 Position Snatch @ 75% Complex max *Hip, Hang, Floor, and must squat under each* WOD 12 Min AMRAP 8 C2B 7 DB Push Press (50/35) 6 T2B