WOD

Saturday 10.18.2014 WOD

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Teams of 2 complete: (1 athlete works at a time): 40-30-20-10 of: Power Snatches, 95/65 Box Jump Overs Immediately followed by: 40-30-20-10 of: Overhead Squats, 95/65 TTB Immediately followed by: 40-30-20-10 of: Wall Balls, 20/14 Burpees

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Friday 10.17.2014 WOD

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AMRAP 15: 6 push ups 9 Box Jumps, 30/24 12 Calorie Row or Assualt Bike

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Thursday 10.16.2014 WOD

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FOR TIME 100 Shoulder Taps free standing or against the wall

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Wednesday 10.15.2014 WOD

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Squat Clean Emom x 10 Min 1 @60% Min 2 @ 65% Min 3 @ 70% Min 4 @ 80% Min 5 @ 85% Repeat above complex twice EMOM x 10: 3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) 45/35 – This isn’t about going heavy. Its about improving the bottom position.

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Tuesday 10.14.2014 Lurong WOD 6

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Lurong Challenge WOD #6 8 min AMRAP Level III- 15 Snatches 95/65# | 15 T2B 12 Snatches | 12 T2B 9 Snatches | 9 T2B 6 Snatches | 6 T2B 3 Snatches | 3 T2B 6 Snatches | 6 T2B 9 Snatches | 9 T2B 12 Snatches |12 T2B 15 Snatches | 15 T2B 12 Snatches | 12 T2B …and so on Level II – 75/55# & knee raises (knees to 90*) Level I – 45/35# & ab mat sit ups Strength 3×8 Back Squats, across

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Monday 10.13.2014 WOD

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For Time: 150 Burpee Pull ups Every 3 mins run 100m *30 min Time Cap*

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10.11.2014 WOD

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THE HANG In pairs, each will complete the following 10 Rounds. While one partner is completing their round, the other is hanging from the bar. For every time the partner hanging comes off the bar before the round is complete, each will complete 3 burpees at the end. Creativity is encouraged. 8 Wall Balls (20#/14#) 2 Bar Muscle Ups 6 Hang Power Cleans (75#/53#)

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10.10.14 Open WODs

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“OPEN 11.1 & 14.1″ Part I AMRAP 10: 30 Double unders 15 Power Snatches, 75/55 Part II 5 Rounds not for time: 40m sled drag – heavy 20 weighted sit ups – feet anchored (or GHDSU) 10 1-arm DB press (5/side) – heavy

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10.9.2014 Lurong Challenge WOD 5

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Lurong Challenge #5 15 min ladder: squat cleans 185/105# muscle ups Level II – 135/85#, pull ups Level I – 55/35#, jumping pull ups 1 squat clean, 1 pull up or MU, then 2 squat cleans, 2 pull ups or MU, then 3, 3 and so on until 15 mins is up.

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WOD 10.8.2015

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Weightlifting Wednesday Snatch Balance 5×1 Snatch 5×1 *Lurong WOD #5 is scheduled for tomorrow. Please adjust and plan to come Thursday if this is your regularly scheduled day off.

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