WOD

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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10.7.2014 WOD

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21-15-9: Toes-to-Bar Box Jumps, 24/20″ Dead Lift, 225/155#

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10.6.2014 WOD

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Strength: Snatch 10 x 1, OTM at 70-75% WOD: “Nasty Girls” 3 RFT: 50 Squats 7 Muscle ups 10 Hang Power Cleans, 135/9

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10.4.14 WOD

BEACH WOD! South Ponto Beach *Starts at 9:30am! You may need a towel, no shoes or shirt required!

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10.3.2014 Lurong Paleo Challenge WOD 4

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“Paranomal” This workout will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level). Each repetition of Thrusters and each Double/Single Under is worth 1 rep. LEVEL III – 3 mins: 2 rds: 9 Thrusters 95/75 lbs 27 Double Unders ———- 11 Thrusters 95/75 lbs 33 Double Unders ———- 13 Thrusters 95/75 lbs 39 Double Unders ——— and so on… Level II – 75/55# Level I – 55/35# single unders

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10.2.2014 WOD

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7 x 400m Run, every 3 mins -Then- 5 rounds of: :20 Handstand Hold, :40 Rest – Against a wall with really PRETTY positioning. Think, active shoulders and straight line – heels to hands

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10.1.2014 WOD

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Weightlifting Wednesday Strict Press 3×1 Deadlift 3×3 Skills EMOM x 8: 10 TTB + 20 DU

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