April 21-26

Monday

Strength

3x20 back squat
if you did 18-20 all three sets without a break add 5-10% 

WOD

8 min
.5 Mile Run        Stuart/Matt 1 mile run
Max rep deadlift 315/180/155/135
10 min
.5 mile run
Max rep power clean 205/195/110/105/90
12 Min
.5 mile run
Max rep overhead squats 135/75

Bryan Aten: .5 mile run, 315 deadlift, 195 powerclean, 135 overhead squat
Matt Levi: 1 mile run, 315 deadllift, 195 powerclean, 115 overhead squat
Stuart Stopoulos: 1 mile run, 315 deadlift, 195 powerclean, 135 overhead squat
Ambur Aten: .5 mile, 155 deadlift, 90 powerclean, 75 overhead squat
Justine Levi: .5 mile run, 135 deadlift, 90 powerclean, 75 overhead squat
Jaime Stopoulos: .5 mile run, 180 deadlift, 110 powercleans, 75 overhead squats
Carrie Dueck: .5 mile run, 135 deadlift, 75 powerclean, 65 overhead squat

Tuesday

WOD

"The way I like it"  (as requested by you)
Thank Matt for the squat cleans. He just can't get enough of them.
Buy in 20 squat cleans
800 run
30 overhead lunges
600 run
30 muscle ups or attempts
400 run
30 slam balls
600 run
30 overhead squats
800 run
50 double unders or 150 single
buy out 50 TTB

Wednesday

WODS

"Grace"
30 clean and jerks for time 
"Isabel"
30 snatches for time

Bryan Aten: 135
Matt Levi: 135
Stuart Stopoulos:135
Ambur Aten: 75, 65
Justine Levi: 75, 65
Jaime Stopoulos: 75
Carrie Dueck: 55

Thur

OFF

Friday

Strength

5x5 Deadlift

WOD

20 Deadlifts
400 run
20 kb swing
400 run
20 burpees
400 run
20 CTB pull ups
400 run
20 box jumps
20 squat cleans
400 run

Bryan Aten: 275,55,135
Matt Levi: 275, 55, 135
Stuart Stopoulos: 275,55,135
Pastor Dueck: 200, 45, 95
Ambur Aten: 155,35,65
Justine Levi: 135, 35, 65
Jaime Stopoulos: 155,35, 80
Carrie Dueck: 135, 25, 55
 

Saturday

10 Min AMRAP
500 row
Then AMRAP
10 snatchs 75/55
10 chest to bar pull ups

This should be light weights and fast.  Men 75, women 55