“Nancy” Five rounds for time of: 400 meter run95 pound Overhead squat, 15 reps

| Results must be submitted by Sunday 11/04 11:59pm ET Make no mistake, this workout will be a challenge, but we have added extra motivation for you to continue to push through barriers you once thought impossible. LuRong Living is proud to announce this week’ Tribute WOD: Letendre. Your participation in this Tribute WOD honors […]

BARBELL WORK 1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec. Skill10 minutes Strict Muscle-Up Practice. Notes: If you are proficient at […]

Results must be submitted by Sunday 10/28 11:59pm ET and are the number of REPs you complete In Performance WOD 4, each athlete has 12 minutes to complete as many reps as possible of: 30 Burpee Box Jumps, 30 Overhead Squats, 30 Toes to Bars, and 10 Muscle Ups.       Men’s Rx- 30 […]

WOD “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups

WOD BARBELL WORK 1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO Strength/Conditioning 1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.1b) 3X25 UB KB Snatches (each arm) […]


BARBELL WORK 1) 7X2 Hang Snatch – heaviest possible, rest 60 sec. 2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec. Skill 15 minutes Handstand/Handstand Walk practice. Notes: Try to spend the majority of this time inverted. If you can […]

| “Helen” Three rounds for time: Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups

| PROGRAMMING RELEASE FOR PERFORMANCE WOD 3 Performance WOD 3= 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps -Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups-Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups -Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups -Women’s Scaled- 105 Deadlift, Hand Release Push UpsMovement Standards = […]

BARBELL WORK 1) 20 minutes to establish a 1RM Snatch. Strength 1 Front Squat every 30 seconds for 7 minutes @ 85%. Conditioning 7 minute AMRAP of:7 Back Squats 275/185#14 Target Burpees Notes: Target Burpees should be performed by touching a target 12″ above the highest reach. MOBILITY

| BARBELL WORK EMOM for 10 minutes: 1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 1RM Strength 1a) 3XME Bench Press @ 85%  – rest 75 sec.1b) 3XME Strict Pullups @ 75% – rest 75 sec. Conditioning In 12 minutes complete: 100 UB Double-Unders AMRAP of… 7 Deadlifts 315/205#25 Burpees […]