Launa McClung

AJ

Strength: Back Squat 6×5 @ 70%

Metcon: For time:

9-15-21 

Alternating DB Snatch (50/35#)

Burpee over DB

Wall Balls (20/14#)

Eric

Metcon: “Helen”

3 Rounds for Time:

400m run

21 KBS (53/35#)

12 pull-ups

Box Brief: Lifting days this week will be Tuesday and Friday

Chase

Metcon: EMOM 25

minute 1- 10/8 cal AB

minute 2- 5 Power Snatch (95/65#) (RX+ 115/80#)

minute 3- 10 Russian Twists (each)

minute 4- 5 Burpees

minute 5- 10 Box Jumps

Shannon

Metcon: “Mini Murph”

1 mile run

50 Pull-Ups

100 Push-Ups

150 Air Squats

*partition reps however you choose

Lauren

Strength: Back Squat 4×4 @80%

Metcon: AMRAP 5

1 Ring Muscle Up (scale- 3 Ring Pull-ups + 3 Ring T2B)

2 Single Arm DB Thrusters (50/35#)

10 DB Snatch (total)

-rest 2-

AMRAP 5

10 Russian KBS (53/35#)

6 OH KB Walking Lunge (total)

1 Bar MU (scale- 3 pull-ups+ 3 Ring dips)

Felix H.

Strength: Shoulder Press 4×4 80%

Metcon: For time

21-15-9

Push Press (95/65#)

25-50-75

Double Unders

Kyle

Metcon: 5 Rounds

3 Mins to complete:
400m Run
5 Power Cleans (155/110#)

Jonathan

Strength: Deadlift 4×4 @80%

Metcon: EMOM 12

minute 1- 12/10 calorie row

minute 2- 8 T2B

minute 3- 6 Strict HSPU (scale- 3 wall walks)

Box Brief: lifting days will be Monday, Wednesday, Thursday this week

Carl

Partner WOD 

For Time: 

Med Ball Run 400m together, every 100m switch who carries the ball

100 MB Cleans

100 sit-ups

100 Plank Passes

100 Wall balls

Med Ball Run 400m together, every 100m switch who carries the ball

Century Party

Metcon: Partner WOD

20 RFT:

2 Muscle Ups (bar or ring)

4 Pistols (each)

8 Box Jumps

*you go, I go style. Partner 1 does 1 full round, then partner 2