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#