Launa McClung

Friday June 15, 2018

Shannon

Metcon: 

For time

60 Back Squats (135/95#)

*taken from the floor

30 Renegade rows (push up on DBs+ row (R)+ row (L)= 1 rep)

*each time you break, 1 down and back box push

** must complete 1 movement before moving to the next

Thursday June 14, 2018

 

Katie

Conditioning: AMRAP 20

800m row

4 Deadlifts (255/175#)

4 Pistols (alternating, each leg)

600m row

8 Deadlifts (225/155#)

8 Pistols (alt, each)

400m row

10 Deadlifts (185/125#)

10 Pistols (alt, each)

200m row

12 Deadlifts (135/95#)

12 Pistols (alt, each)

Tuesday June 12, 2018

Carl

 

Skill Work: EMOM 10

minute 1- 30 sec hollow hold

minute 2- 30 sec double KB overhead hold
*focus- midline stability, ribs tucked, tight core*

Metcon: For time

200 Double Unders

100 S2OH (75/55#)

50 Pull-ups
*must complete one movement before moving to the next

Monday June 11, 2018

Marcia

Conditioning: AMRAP 18

9 Cal AB

18 DB Front Squats (40/25#)

27 Sit-ups

*Must complete 6 rope climbs before the 18 minutes is up

scale for RC= 12 rope pulls

 

Box Brief: 

Tuesday- gymnastics skill work day

Wednesday- *LEADERBOARD WOD*

Friday June 8, 2018

Ponce

Strength: Take 15 mins to find a 1RM Shoulder Press

Metcon: For time:

400m run

15 burpee pull-ups (RX+ MU)

400m run

20 Box Jumps

400m run

30 Wall Balls (20/14#)

400m run

40 Russian twists (total)

400m run

50 KBS (53/35#)