Launa McClung

Tuesday May 1, 2018

Kaysi & Jessica

Prework (Benchmark): 2 attempts at a 1 minute max effort Assault Bike (for calories)

MetCon: 5 Rounds for time:

10 pull-ups

7 ring dips

50 DU

1 minute rest

RX+ 5 MU instead of pull-ups/dips (bar or ring)

Monday April 30, 2018

David M

Strength: (week 5) Deadlift and Press 3×3 @85%

Metcon: AMRAP 7

10 Front Squats (115/80#)

10 Push Press

Box Brief: Lifting days will be Monday and Wednesday
We have two benchmarks this week: Tuesday and Friday

Saturday April 28, 2018

Jake

Metcon: “For Funsies”

6 minutes to complete- 800m run

3 minutes to complete- 70 air squats

3 minutes to complete- 30 box jumps

5 minutes to complete- 600m run

2 minutes to complete- 50 air squats

2 minutes to complete- 20 box jumps

4 minutes to complete- 400m run

1 minute to complete- 30 air squats

1 minute to complete- 10 box jumps

***max effort push-ups in rest time***

score= max reps of push-ups

Wednesday April 25, 2018

Elise

Strength: 15 minutes high hang squat clean work
*build to a “heavy single” with proper form

Metcon: EMOM 12

in one minute perform:

2 Power Cleans

2 Hang Power Clean and Jerk

2 Thrusters

RX: 115/80#
RX+: 135/95#