1 hero wod and two girl wods this week.

Wods subject to change.

Monday
EMOM 10
2 Snatch @ 75% (Full for those that can, newer folks can add an overhead squat)

B)AMRAP 10 of
200m Farmer Carry 61/44
100m Walking Lunge
30/20 sec Hand Stand
rest 1 minute.......then
Amrap 10 of
10 sumo deadlift 95/65
10 wall balls 20/14

Tuesday
EMOM 15
MIN 1. 3 Power Cleans @ 50-60%
MIN 2. 5 Back Squats @ 50-60%
MIN 3. 8 Pull ups (Chest to Bar for those who can)
etc...... for 15 Min.

B) Teams of 3 "1" works at a time
75 Burpees Over Bar
150 Cal Row
100 Box Jumps 24/20
75 C&J 135/95
15 rope climbs

Wednesday
Front Squat 5x2
Romanian Deadlifts 5x5

B. "Flirty Thirty"
30 air Squats
30 Pull Ups
30 KB Swings 61/44
30 front Squats 115/80
30 toes to bar
30 Push Press
30 Sit Ups
30 Wall Balls 20/14
30 Burpees over bar
30 Double Unders (100 singles)

Thursday
21, 15, 9 of
hang power cleans 125/75, not for time
but must rest atleast 1 min between sets.

B) "JT" Hero Wod
21, 15, 9 of
Hand Stand Push Ups
Ring Dips
HR Push Ups

C) 3 RFT of
21 Sit ups (GHD for Competitors/advanced)
15 Cal Row
9 Box Step overs with Plate 45/25
Friday
Deadlifts 5x4
Back Rack Lunges 4x8(each Leg)

B. "Lynne"
5 rounds Not for time, but 20 Minute Cap
Max Reps Bench Press Body weight/75% of body weight
Max Pull Ups by any means chin over bar

Saturday
"Max out Saturday"
Pick a lift of your choice and get 20-25 minutes to PR it
10,5,4,3,2,1,1,1,1.......
(one can be assigned to you or a different rep scheme if a max lift is deemed not appropriate for you at this time by the coach)

B) EMOM 10
odd 10 Thrusters 95/65
even 10 Toes to Bar

Sunday Service South Bay
with Running Clock..
"Amanda"
9-7-5
Muscle Ups
Squat Snatches 135/95
at the 10 minute mark.........then...

B) establish 3RM OHS from Rack
at the 15 Minute Mark for time......

C) 1 round of
100 DUs (200 Singles)
50 air squats
25 Push Press 95/65
then 2 rounds of......
60 DU's
30 air squats
15 Push press
then 3 rounds of
40 double unders
20 Air Squats
10 Push Press

B) Bro session.