Week of October 12

Monday:
Negative Front Squat 1 rep at 110% of your 1 rep max

Lurong Living WOD "Nautical Nancy"
5 Rounds for time:
Row 400m
Overhead Squat
Guys Weight Levels (95/65/PVC)
Girls Weight Levels (65/45/PVC)

Tuesday:
1 Rep Max Bench Press
For time:
30 Bench Press (135/85)

1 legless rope climb

30 pull-ups

1 legless rope climb

30 ring dips

1 legless rope climb

30 knees to elbows

1 legless rope climb

30 push-ups

1 legless rope climb

Wednesday:
Power Clean 8 x 3 @ 65% EMOM
and

For time:
50-40-30-20-10-20-30-40-50

Double-unders

25-20-15-10-5-10-15-20-25

Kettlebell Swings (1.5/1 pood)

Thursday:
"Isabel"
30 Snatches for time

Friday:
"Pheezy"
3 Rounds for time:
5 Front Squats (165/115)
18 Pull-ups
5 Deadlifts (225/155)
18 Toes to Bar
5 Push Jerks (165/115)
18 Push-ups (hand release)

Saturday:
8am: Front Squat Box Squats