Launa McClung

Tuesday May 15, 2018

Britt M and Dr. Jess

Conditioning: For time:

200m run

18 Hang Power Cleans (95/65#)

-rest 2 mins-

200m run

15 Hang Power Claens (105/70#)

-rest 2 mins-

200m run

12 Hang Power Cleans (115/80#)

-rest 2 mins-

200m run

9 Hang Power Cleans (125/85#)

-rest 2 mins-

200m run

6 Hang Power Cleans (135/95#)

Monday May 14, 2018

Carlita

Strength: (week 7) Deadlift and Press 2×2 @ 90%

 

Metcon: *LEADERBOARD WOD*

30 Ring Muscle Ups for time

Scale 1: 30 Burpee C2B pull-ups

Scale 2: burpee+ box step up+ Jumping pull-up= 1 rep (30 for time)

Box Brief: lifting days will be Monday and Friday
Bench Mark Wods: Monday and Wednesday

Thursday May 10, 2018

Michael

Strength: Take 20 minutes to find a heavy 5- Power clean & Push Jerk

5-5-5-5-5

*climb in weight each set

Metcon:

10 RFT:

2 HSPU

4 burpee box jump overs

6 KBS (70/53#)

20 Single Unders

Monday May 7, 2018

Emily G.

Strength:  Strict Press 5×5 @ 75%

MetCon: For time:

10-1 Clusters

1-10 Burpee over bar

RX: 95/65#

RX+ 125/85#

Box Brief: Lifting days will be Monday, Wednesday, and Friday