Workout of the Day

Wednesday December 7, 2016

ANTE Front squat 10×5 @50% 1 min rest b/w sets 20 MIN TO COMPLETE WOD 4′ AMRAP 10 OH WALKING LUNGES (45/25) 10 V-UPS 4′ rest 4′ AMRAP 10 WALL BALLS 10 KB SWINGS (53/35) Click HERE for today’s  pictures

Tuesday December 6, 2016

ANTE 2 behind the neck push presses + 2 snatch balances x 5 @ 50% of snatch 60 sec rest ALLOW 25 MIN TO COMPLETE WOD 16′ EMOM 3 CLEANS (155/105) 30 DU’S Click HERE for today’s  pictures

Saturday December 3, 2016

ANTE work to heavy triple for thruster from rack 25 MIN TO COMPLETE WOD HERO WOD – “ARTIE” http://wodwell.com/wod/artie/ 20′ AMRAP 5 PULL-UPS 10 PUSH-UP 15 SQUATS 5 PULL-UPS 10 THRUSTERS (95/65) Click HERE for today’s  pictures

Thursday December 1, 2016

ANTE spend 25 min to work up to a max c&j 25 MIN TO COMPLETE WOD 20′ EMOM 8 POWER CLEANS (135/95) 8 PULL-UPS (ADV C2B) 30s ALTERNATING, STATIONARY LUNGES 30s HANDSTAND HOLD Click HERE for  pictures

Wednesday November 30, 2016

ANTE Front squat 6×3 @75-80% rest 90sec 3 sets max ring dips 25 MIN TO COMPLETE WOD 5′ AMRAP 5 BURPEES 10 OTS (60/35) 5 MIN REST 5′ AMRAP 5 SNATCHES (85/55) 10 ABMAT SU Click HERE for  pictures

Monday November 28, 2016

ANTE Deadlift 6×3 @ 75-80% rest 90 sec b/w sets ALLOW 35 MIN TO COMPLETE WOD BENCHMARK! MEGAN FOR TIME: 21-15-9 BURPEES KB SWINGS (53/35) DBL UNDERS 15 MIN TIMECAP Click HERE for  pictures