May 5-10

Monday

Heavy lift

3x20 Backsquats

WOD

"Nasty girls vs 2"
3 rnds
50 pistols
7 muscle ups
10 power cleans

Weights

Bryan: 175
Matt: 175
Stuart: 175
Ambur: 85
Justine:90
Jaime: 105
Carrie: 70

Tuesday

Heavy Lift

2-2-2-2-2-2-2-2-2-2  Bench 90%

WOD

50 deadlifts
50 walking lunges
40 back squats
40 toes to bar
30 power cleans
30 burpee box jumps
20 thrusters
20 double unders

Weights

Bryan: 115
Matt: 115
Stuart: 115
Ambur: 65
Justine: 70
Jaime: 90
Carrie: 75

Wednesday

WOD

5-3-1
Deadlift
Musce up

9-6-3
Deadlift
chest to bar pull ups

12-9-6
Deadlift
Pull ups

Weights

Bryan: 365, 350, 335
Matt: 365, 350, 335
Stuart: 340 354,315
Ambur: 160, 150, 135
Justine: 155, 140, 125
Jaime: 195, 180, 160
Carrie: 185, 170, 150

Thur

OFF

Friday

Married Team Wod:

Wod 1:
Amrap: 2 min (each partner must do the two minutes)
Max clean
Women: 105
Men:155
Non rx
Woman: 75
Men: 115

Points:
2 points for every RX Weight
1 point for every non RX

Wod 2
6 min time cap

Female Teammate: 15 Deadlift @ 95 LBS     Male Teammate: 3 Deadlift @ 135 LBS
Female Teammate: 12 Deadlift @ 95 LBS     Male Teammate: 6 Deadlift @ 135 LBS
Female Teammate: 9 Deadlift @ 95 LBS      Male Teammate: 9 Deadlift @ 135 LBS
Female Teammate: 6 Deadlift @ 95 LBS        Male Teammate: 12 Deadlift @ 135 LBS
Female Teammate: 3 Deadlift @ 95 LBS        Male Teammate: 15 Deadlift @ 135 LBS

1 min break

 Amrap 3 min

 Push ups

Saturday

Heavy Lift

5-5-5-5 Front squat 85%

Ambur # 2

Buy in
25 overhead squats
5 rnds
25 wall balls
20 pull ups
10 deadlifts
Buy out 25 overhead squats



PLEASE COMMENT ON YOUR FAVORITE SHORT AMRAP AS THERE WILL SOME NEXT WEEK:  ALSO BRYAN ITS YOUR WEEK SO I NEED YOU TO SEND ME YOUR THREE LEAST FAVORITE EXERCISES.