TUESDAY 20170530

WOD: 18 min EMOTM
Minute 1: 10 L sit leg lifts
Minute 2: 20 Russian KB Swings @ 53/35#
Minute3: 30 KB hops

Repeat for 18min (6rds)

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#