Launa McClung

Monday June 4, 2018


Strength: Take 25 minutes to find a 1RM Deadlift

Metcon: AMRAP 12

30 DU

5 DB Front Squats (50/35#)

5 Unbroken C2B


Box Brief: Lifting days will be 1RM Back Squat (Wednesday), 1RM Press (Friday)

Saturday June 2, 2018


Partner WOD 


400m run (together)

50 Thrusters (65/45#) RX+ (95/65#)

400m run (together)

50 KB Snatch each arm (53/35#)

400m run (together)

50 jumping lunges each leg

400m run (together)

*partition reps however, runs are ran together

Thursday May 31, 2018


Strength: 2 rounds NFT (15 mins)

10 Bench press

10 V-Ups

10 Bent Over BB Row

MetCon: EMOM 18

min 1- 1 rope climb (RX+= legless)

min 2- 100m sprint

min 3-3/2 heavy man-makers

*1 manmaker= Pushup on DBs+ row (R), row (L)+ cluster+ OH lunge (right and left w/DBs OH)

Tuesday May 29, 2018

Jessica P.

Metcon: 3 Rounds:

3 minutes max calorie row

2 minutes max calorie bike

1 minute max effort sit-ups

-2 minutes rest between each round-

Score= total reps

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