Friday, 10-27-2017
Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability […]
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 S2OH L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / […]
Friday, 10-20-2017
Lurong Challenge WOD. Nimble Sasquatch AMRAP 14 2 Squat Clean and Jerk 165/115 1 Ring Muscle Up 4 Squat Clean and Jerk 2 Ring MU 6 Squat Clean and Jerk 3 Ring MU 8 Squat Clean and Jerk 4Ring MU 10 Squat Clean and Jerk 5 Ring MU L1: Power Clean and Jerk 65/45, Ring […]
Friday, 10-13-2017
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts 60 Double Unders 4 Deadlifts 80 Double Unders 2 Deadlifts 100 Double Unders L1: 135/95 L2: 185/145 L3: 225/175 Strength. Deadlift 5×8 65%
Wednesday, 10-11-2017
Barbell Warm up Warm up to 70% Strength Clean and Jerk EMOM x12 4 Min. @ 70 4 Min. @75 4 Min. @80 Conditioning. For Time Buy in: 50 Double Under 21-15-9 DB Snatch 35+/20+ Front Squats 135/95 Buy Out: 50 Double Unders Cash Out Super Set 3×10 DB Curls Bent over Rows
Wednesday, 10-04-2017
Strength: overhead squat warmup then establish 3RM Conditioning. For time: 50 overhead squats 50 Toes-to-bar 50 pushups L1 – 95/65 L2 – 115/75 L3 – 135/85 Cash out – 400m class walk cool down
Wednesday, 09-27-2017
Strength 2 RM rack jerk Conditioning. 4 rounds AMRAP 3 30 air squats 20 deadlifts 10 push jerks Max dubs reminder of time Scoring total double unders Each round is 3 minutes with a 2 minute rest in between each round L1- 95/65 L2- 105/75 L3- 115/85
Wednesday, 09-20-2017
Strength — Presses Work up to 75% of push jerk 2×5 Push Jerk @ 75% PJ 1rm 2×5 Push Press @ 75% PP 1rm 2×5 Strict Press @ 75% SP 1rm Conditioning AMRAP 3 x4 500/400M Row Max Effort Wall Balls 20/14 1 minute rest between each AMRAP Score is total Reps
Friday, 09-15-2017
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
Friday, 09-01-2017
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
