WOD

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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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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