MONDAY 20170529

WOD: RED RIVER 44 RING ROUTE

Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
   Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups

See 20160917

FRIDAY 201705226

WOD: CFT:
800m run
80 abmat Sit ups
600m run
60 sprinter toe touches
400m Run
40 Toes 2 bar
200m run
20 GHD sit ups

Thursday 20170525

WOD: 15 min AMRAP

12 Calorie Row
9 Explosive Push ups (45/25# plate)
6 Power Cleans @ 135/95#

Wednesday 20170524

WOD: JAN (Fran's shorter, stronger, stricter sister)
15-12-9

Front squat and Strict press @ 95/65#
Strict pull ups

Tuesday 20170523

WOD: 10k on Ski Erg

Do it as a team of 2 or 3. Alternating

Monday 20170522

WOD: 3 rounds of:
30 KB Thrusters @ 53/35#
30 KB SDHP @ 70/53#

Friday 20170519

WOD: THE 7s

7 rounds of:

7 HSPU
7 Thrusters @ 135/95#
7 K2E
7 Cal  row
7 Burpees
7 KB Swings @ 53/35#
7 Pull ups

Thursday 20170518

Skill: KB Snatch
Strength: 50 Alternating Single Arm KB Snatches @ 44/26#
(L+R=1)
WOD: TABATA 12 MIN (20 seconds on/ 10 seconds off)
Sprinter toe touches
Russian twist @ 35/26#
Split Jump lunges

Wednesday 20170517

WOD: 21 min AMRAP :
Team : Athlete 1 finishes all movements, then
Athlete 2 works while athlete 1 rest. Alternating.
9 Deadlifts @ 135/95#
12 Push ups
150 m Sprint

Tuesday 20170516

WOD: KAREN
150 Wall ball shots @ 20/14#

Monday 20170515

WOD: ROYAL FLUSH
Ace,2-10, jack =10,queen=10,king=10
Shuffle the suite, CFT
Burpees
Pull ups

Thursday 20170511

WOD: Complete for time
Buy in: 3 miles on bike,

Then: 6 rounds of

9 Deadlifts @ 225/155#
12 Box Jumps @ 30/24"

Wednesday 20170510

WOD: 15min AMRAP
3 HANG snatch @ 115/75#
6 HSPU
9 GHDs

Tuesday 20170509

WOD: FRAN
21-15-9
Thrusters @ 95/65#
Pull Ups

Monday 20170508

WOD: 9-15-21
Power clean @ 135/85#
Calorie row
Sit ups

Friday 20170505

WOD: 5 rounds of
10 Bench press @ 135/95#
15m Overhead Barbell carry @ 135/95#
500m Row
15m Overhead Barbell carry @ 135/95#

Thursday 20170504

WOD: 20 min AMRAP of
 ROULETTE

With a deck of Cards:
Black = Abmat Sit ups
Red  = Front Squats @ 75/45#

Reps are indicated by # on card
Face cards are 10reps
Aces are 15reps

Wednesday 20170503

WOD: 15 min AMRAP
5 Push press @ 95/65#
10 Pull ups
15 Calories on Ski Erg

Tuesday 20170502

Warm up: 400m run, 40 push ups, 20 air squats, 100
single jumprope
WOD: "GHOST" 6 rounds of
1 min row for calories
1 min burpees
1 min Double unders
1 min rest

All are max reps

SEE: Friday 20150626

Monday 20170501

WOD: 4 rounds of
10 Front rack reverse lunges (l+r=1) @ 75/65#
10 Burpees
10 Wallball shots @ 20/14#