Tuesday 20150922

Warm up: 500m row,  40 push ups,  30 abmat sit ups,
20 over/unders, 10 strict pull ups
WOD: YingYang 12min AMRAP
9 GHDs
6 KB swings @ 53/35#
3 HSPU

Friday 20150918

Warm up: 500m row,  25 split jump lunges,  25 over/ unders
WOD: 10min AMRAP
10 spiderman push ups (1 for 1)
2 clean and split jerks @ 75% bodyweight

Thursday 20150917

Warm up: 25 over/unders, 15 GHDs,  stretch

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

Wednesday 20150916

Warm up: 500m row,  25m samson stretch, 25m crab walk
25 over/unders
WOD: 3 rounds of
24 Box jumps @ 24/20"
16 Squat thrusters @ 95/50#
800m run

Monday 20150914

Warm up: 400m run,  30 push ups,  20 air squats, 100 jumprope
WOD: 5 rounds of
200m row
15 hang clean and press @ 95/50#
100 double unders

Friday 20150911

9/11 WOD

'343' never forget

Thursday 20150910

Warm up: 400m run,  30 air squats,  20 GHDs,  10 burpees
WOD: 12 min AMRAP
3 front squats @ 115/65#
6 abmat sit ups
9 box jumps @ 30"