FRIDAY 20200529

20 min AMRAP

5 Squat thrusters @ 115/75#
20m Over Head Barbell Carry @ 115/75#
10 Pull ups
100m Dash

THURSDAY 20200528

WOD: 15 min AMRAP

10 KB Swings @ 53/35#
10m Walking lunges
10 Burpees
10m Walking lunges

WEDNESDAY 20200527

5 rounds of

400m Run
6 Power cleans @ 95/65#
8 Push press @ 95/65#
10 Sit ups

TUESDAY 20200526

TABATA THIS

12 min (8 rds of 20 seconds on 10 seconds off)

Push ups
Sit ups
Air Squats

MONDAY 20200525

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

TUESDAY 20200512

WOD: 3 Rounds of

800m Run
16 KB Swings @ 53/35#
24 Pistols (L+R=2)

MONDAY 20200511

WOD: 15 minute AMRAP

50 Double Unders
5 Bench Press @ 155/85#

MONDAY 20200503

WOD: 6 Rounds for time

300m Row
9 Deadlift @ 185/115#

FRIDAY 20200430

WOD: 10 Rounds of

200m  Run
20 ABmat Situps

THURDSDAY 20200429

WOD: 14 min AMRAP

7 Bent over rows @ 95/65#
7 Push Press @ 95/65#
7 Burpee bar hops

WEDNESDAY 20200429

WOD: CFT 

7 Rounds of

21 HR Push Ups
14 Box Jumps @ 24/20"

TUESDAY 20200428

WOD: 15min AMRAP
15 Abmat sit ups
10 KB Swings @ 53/35
5 Hang cleans @ 115/75#