21 – 18 – 15 – 12 – 9 – 6

• Kettlebell Swings, 1.5/1 pood
• Double Unders
• Goblet Squat, 1.5/1 pood
• Push-Ups

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

24 minutes
Every Minute on the Minute
odd minutes: 5 overhead squat 115/75
even minutes: 7 toes to bar

10-9-8-7-6-5-4-3-2-1

Box jumps 24/20
Sit ups
Kettlebell swings 53/35

Correction on challenge:
Ends Friday...all info in on Wednesday

Wednesday is the last day of the challenge.  Bring your point sheets, your measurements, and your before/after pics by Friday (whatever you have)!  Record both Fran times on your point sheet.

Monday's WOD

"FRAN"
21-15-9
Thrusters 95/65
Pull ups

This workout was in The Open last year.  It's short, but intense.  Score is total number of reps performed. 

7 minute AMRAP

3 thrusters 95/65
3 pullups

6 thrusters
6 pullups

9 thrusters
9 pullups

12 thrusters
12 pullups

etc. etc.

http://elisabethakinwale.com/2013/02/11/im-not-trying-to-be-that-diesel/

If any of you ladies ever read any blog, please make it this one. 

Jess

12-9-6-3 reps for time of:

95/65 pound Power snatch

Burpee

30 kettlebell swings 62/45
30 back squats 95/65
30 push press 95/65
1000 m run
20 kettlebell swings 62/45
20 back squats 95/65
20 push press 95/65

5-5-5-5-5 back squats
for load

We will meet at 7 am tomorrow morning!

6 power cleans 155/115
8 box jumps 30/24
10 games push ups
12 sit ups

4 rounds for time

We are up at state wrestling today. Go Enterprise! Sorry for forgetting to post the WOD for Friday. See you guys on Monday.

5 power cleans 145/95
10 toes to bar
15 push ups

20 minutes AMRAP

100 double unders
50 shoulder to overhead barbell 65/45
25 toes to bar

2 rounds for time

7 minute AMRAP

7 Deadlifts  225/185
20 meter sprint
14 pistols
21 Double Unders
20 meter sprint

20 squat cleans 135/95#
30 box jumps 24/20"
40 kettlebell swings 53/35#
50 thrusters 65/45#

1 round for time

Teams of 2 complete:
1 person works & 1 person (active rest)

50 KBS (Jumping Jacks)
50 Pull Ups (Plank)
50 KB Single Arm Power Cleans (Mountain Climbers)
50 KB Single Arm Push Press (Feet 6″ off Ground)
50 KB SDHP (Just Rest & Get Ready for the next one…)
50 KB Goblet Squats (Hold bottom of Air Squat)

Can’t work on reps if other person isn’t doing the (active rest),
50 Reps as team, split anyway you want,
Weight for KB:
62/35

10 pull ups
15 deadlifts 135/95
20 box jumps 24/20"

3 rounds

8 minute amrap:
10 front squats 95/65,
10 sit ups
10 kettle bell swings 53/35
-rest 3 min

8 minute amrap:
10 air squats
10 Toes 2 Bar
10 burpees
- rest 3 min

8 minute amrap:
100m run
5 hspu’s(sub 30 sec handstand hold)
10 box jumps, 24/20″

20 one arm KB snatch 53/35
30 situps
Run 400 meters

3 rounds for time

Grace

30 Clean and jerks for time  135/95