FRAN

SHORT AND SWEET DEATH TODAY!

WOD~

"Fran"

21-15-9

Thrusters (95/65#)

Pull ups

Post times and weights to comments.

WOD~

FS 3x5

Then...

AMRP12

10 ground to overhead anyway (95/65#)

100m sprint

Post weight sets and rounds to comments.

Annie Are You OK?

WOD~

"Annie are you Ok?"

21-15-9

Row for Calories

Thruster 65/45#

Cleans 65/45#

SDHP 65/45#

WallBall 20/14#

Burpees

Post time and weights to comments.

WOD~
Max clean and jerk
Then....
Tabata Mash up sets!
1. Tabata squats / box jumps
Rest 2 min
2. Tabata pull ups / push ups
Rest 2 min
3. Tabata hallow hold / superman hold

Post weight and lowest numbers to sets.

Seventh Heaven

WOD~ "7th Heaven"
7 rds:
7 thrusters (95/65#)
7 pull ups
7 burpees

Post time and weights to comments.

FIRE POWER!

BZ showing off his guns -- I still wish we had a before picture! :) Looking good BZ!

WOD~

Bench Press 3x5

Then....

"Annie"
50-40-30-20-10
Double unders
Sit ups

If you can't do double unders, sub triple single skips.
Post times to comments.

Nick Joins the 400 Club!

Nick pulls 400lbs on his DL! Our 400 club is growing!

WOD~

100m lunge

100m sprint

21 DL (225/185#)

100m lunge

100m sprint

15 DL

100m lunge

100m sprint

9 DL

Post weight and time to comments.