Lots of PRs this week. Good job everyone!

Monday

Go Over the Clean and Front Squat in Detail,

(Experienced members may do above for strength at 5x5)

B) "Angel's Bday Wod"

1000m Run (Dead end and back) then 2 rounds of,

29 Pull Ups

26 Thrusters 115/75

20 Wall Balls 20/14

Tuesday

Go Over the Deadlift and Hang Power Clean in detail. (Experienced members may do 5x5 Deadlifts)

B) "Ilyanne Mendez' bday wod"

26 Birthday Box Jump buy in

21,Hang Power Cleans 115/75, 21 Burpees over bar, 100 Double Unders,

15, HPC, 15 Burpees over Bar, 75 DU's

9, HPC, 9 Burpees over Bar 50 DU's

Cash out 200m Farmer Carry 61/44

Wednesday

Go Over Kettle Bell Swing, and in Detail about hang power Snatch.

(Experienced members can Work on Snatch Balance 5x5)

B)Meg Hocking's Bday wod

“Megan”

21-15-9 for time

burpees

KB swings (53/35)

Double unders

Thursday

Review Clean and get into detail about Split Jerk.

Go Over Toes to bar and kipping for those variations

B) Tabata (8 rounds total)

Front Squats 115/80

TTBs

Friday

Go Over all movements of FGB in detail.

(experienced members may work on 5x2 Strict press)

B) "Fight Gone Bad"

3 Rounds of max reps

1 min of Wall Balls 20/14

SDHP 75/55

Box Jumps 24/20

Push Press 75/55

Cal Row

Rest and think about your life

Saturday

Max Out Saturday

B) Team/Partner wod one works at a time.

50 TTB

50 cal row

25 Squat Snatches 115/80

80 Cal Row

25 Squat Snatches

50 Cal Row

50 TTB

Sunday

EMOM 10

1 Power Clean

3 Front Squats

1 Jerk

B) Dave Castro Challenge

3 RFT

2 deadlifts 315/205

20 Double Unders

Must finish under :57seconds

C) "Diane"

Deadlift and HSPU

21, 15, 9

D) 5 Rounds for time

15 Pull ups,

30 sec Goblet squat hold 35/18