9/30/2015

“Fran” 21-15-9 Thruster 95/65 Pull up *Pull ups are chin to bar* Group warm up: 500m row 30 overhead squat with pvc 1:00 handstand hold 1:00 Overhead squat hold with pvc

9/29/2015

  Strength 1 Strict Press EMOM x 12 min @85% Conditioning 10 rounds for time: 100m run 6 Front rack lunge 155/105 *17 min cap* warm up: 50m high knee, 50m butt kick, 50m lateral shuffle, 50m lateral, 100m run, 15 push up

9/28/2015

  Strength 2RM Overhead Squat Conditioning 7 min AMRAP 3 Power Clean 205/135 2 Front Squat 205/135 1 Shoulder to Overhead 205/135 35 Double Under Warm up: 400m run then, 3 rounds of 10 empty bar thrusters and 10 ring row

9/25/2015

  Lurong WOD 2 This workout is 9 minutes to complete as many reps as possible of Ground to Overhead (GTOH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees (step overs ok for level 1) to complete […]

9/24/2015

  Strength 4RM Deadlift Conditioning 7 min AMRAP 7 Power Snatch 95/65 11 Box Jump 24/20 Warm up 100m backward run 30 kb swing 20 ghd sit up 20 ghd back ext

9/23/2015

  “Karen” 150 wall ball shots 20/14 Group warm up Every 3:00 x 12 min (4 sets) 150m row 15 ab mat sit up

9/22/2015

  Strength 3 rep max bench press Conditioning 800m run 30 KB Swing 53/35 30 Burpee 400m run 25 KB Swing 53/35 25 Burpee 200m run 20 KB Swing 53/35 20 Burpee *21 min cap* group warm up: 50m high knee, 50m butt kick, 50m lateral shuffle, 50m lateral shuffle, 20 shoulder pass thru, 15 banned […]

9/21/2015

  Strength 1RM Clean and Jerk Conditioning 3 rounds for time: 10 Overhead squat 155/105 20 Toe to bar 50 Double Under *12 min time cap* Group Warm up: 200m run 2 rounds of 15 lunge, 15 weighted step up, 10 push up

9/18/2015

    Lurong Wod Benchmark #1 The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio. At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed […]

9/17/2015

  Conditioning 1.5 Mile Run for time Strength 14 minutes to establish 3RM Shoulder to Overhead Group warm up: 100 singles 50m high knee 50m butt kick 100m run 100m backward run

9/16/2015

  “Josh” 21 Overhead squat 95/65 42 pull up 15 Overhead squat 95/65 30 pull up 9 overhead squat 95/65 18 pull up Group warm up 2 rounds 200m row 10 ring row 15 air squat then max plank hold

9/15/2015

  Strength 6RM touch and go Power Snatch Conditioning For time: 400m run 21 Toes to bar 21 Shoulder to Overhead 135/95 400m run 15 toes to bar 15 shoulder to overhead 155/105 400m run 9 toes to bar 9 Shoulder to overhead 185/125 *15 min time cap* Group warm up 400m run 20 stiff […]