WOD

Saturday 11.1.2014 WOD

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4 rounds 20 one arm dumbbell thruster (45/35#) 400m run

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Friday 10.31.2014 WOD

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10-8-6-4-2 Clean and Jerk (135/95) After each set, complete 2 Rounds: 5 Pull-Ups 10 Pushups 15 Air Squats

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Wednesday 10.29.2014 WOD

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Strength: A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single WOD: 15 Power Snatches (95/65) 100 Double-Unders 12 Power Snatches (115/80) 100 Double-Unders 9 Power Snatches (135/95) 100 Double-Unders 6 Power Snatches (155/105)

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Tuesday 10.28.2014 Lurong Paleo Challenge WOD 8

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THE CAPACITY RETEST 13 Minute AMRAP: Level III 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Chest to Bar Pull Ups 1 Minute Rest 2 Minutes- 165/115 lb Back Squat 1 Minute Rest 1 Minute- 135/95 lb Shoulder to Overhead Level II – Pullups – 115/80# – 95/65# Level I – Jumping Pullups – Air Squats – 65/45# The athlete’s score is the total number of reps completed. 5 x 10 unbroken box jumps at a height that is higher than you are used to using. THE CAPACITY RETEST 13 Minute AMRAP: Level III 4 Minutes- Row for …

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Monday 10.27.2014 WOD

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Strength: Deadlift Build to a Heavy 3 Rep WOD: AMRAP 5: 5 Deadlifts (185/135) 10 Wallballs (20/14)

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Friday 10.24.2014 WOD & Party YO!

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3 rounds: 400 Meter Run 30 Box Jumps (24/20) 20 Push Presses (115/80) DP, 8, 9 and 1215 only Halloween party at 7 pm!

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Thursday 10.23.2014 WOD Teams!

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“It Takes Two” In Teams of 2, 2 rounds: 2:00 Air Squats 2:00 Deadlifts (185/135) 2:00 Hand Release Pushups 2:00 Toes to Bar One person works at a time Score is total reps

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Wednesday 10.22.2014 Weightlifting WOD

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Power Clean Build to a heavy single EMOM x 10: 2 Power Cleans (75%) 5 Burpees over Bar

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Tuesday 10.21.2014 WOD

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Strength Back Squat 6×6, across Wod For Time 30-20-10-5 of: C2B Pull ups & Thrusters, 95/65

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Monday 10.20.2014 Lurong Challenge WOD 7

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Lurong Challenge WOD#7 “Dynamix” AMRAP 7: Level III- 6 Handstand Push Ups 8 American KB Swings 70/53# 12 Sumo Deadlift High Pulls Level II – Hand Release Push Ups, America KB Swings 53/35# / Sumo Deadlift (NO HIGH PULL) Level I – Hand Release Push Ups From Knees, Russian KB Swings 35/18# (NO HIGH PULL)

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