Launa McClung

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#)

Monday June 4, 2018

Eric

Strength: Take 25 minutes to find a 1RM Deadlift

Metcon: AMRAP 12

30 DU

5 DB Front Squats (50/35#)

5 Unbroken C2B

5 DB S2OH

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

Saturday June 2, 2018

Kaysi

Partner WOD 

2RFT:

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

Alexis

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)