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 EMOM
and
Row 2,000m all out for time
Thursday:
“Isabel”
30 Snatches for time
Friday:
“Pheezy”
3 Rounds for time:
5 Front Squats (165/115)
18 Pull-ups
5 Deadlifts (225/115)
18 Toes to Bar
5 Push Jerks (165/115)
18 Push-ups (hand release)
Saturday:
8am: Front Squat Box Squats
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