10/30/2015

  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 […]

10/29/2015

  Strength 20 Rep Deadlift Conditioning 30-20-10 Hang Power Clean 115/75 KB Swing 53/35 *10 min Cap* Warm up: Coaches choice

10/28/2015

  “Amanda” 9-7-5 Muscle up Squat Snatch 135/95 Group warm up: Coaches choice

10/27/2015

  Strength Push Press 3×3 @ 85% Conditioning 6 Rounds 100m run 10 HSPU 8 Strict Press 75/55 *15 min cap* Warm up 400m run 5 wall walk up 20 OHS with pvc

10/26/2015

strength 4rm back squat   conditioning 10 min amrap 10 front squat 135/95 10 burpee 30 double under

10/23/2015

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 by 60 […]

10/22/2015

  Strength  1 Power Snatch + 2 Hang Squat Snatch + 2 OHS EMOM x 10 min- Heaviest possible Conditioning 7 min AMRAP 5 Overhead Squat 95/65 20 Double Under 10 OHS 95/65 20 Double Under 15 OHS 95/65 20 double Under ….Continue climbing by 5 OHS and keeping DU the same at 20 Warm […]

10/21/2015

  “Fight Gone Bad” Three rounds of: Wall-ball 20/14 Sumo deadlift high-pull 75/55 Box Jump 20″ Push-press  75/55 Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On […]

10/20/2015

  Strength 1RM Split Jerk Conditioning 4 Rounds 5 Shoulder to Overhead 185/125 10 Burpee Over the bar *10 min cap* 1 min handstand hold, 30 light kb swing, 30 lunge

10/19/2015

  Front Squat 3×5 -heaviest possible, same weight across- 14 minute AMRAP 200m run 10 thruster 95/65 15 toe to bar warm up: 100 singles then 3 rounds of 10 jumping squat, 8 push ups

10/16/2015

  Lurong wod 5 9 min AMRAP Shoulder to overhead 115/85 *20 Double under Penalty* Front Rack Lunge 115/85 *5 Burpee penalty* Group warm up: 4 rounds 100m run 10 empty bar thruster

10/15/2015

  Strength 1 Front Squat EMOM x 12 min @87.5% of 1RM Conditioning 10 min AMRAP 5 Overhead Squat 155/105 10 HSPU 20 Slam ball 30/20 Group Warm up: 100 single under, 20 Lunges, 20 Overhead Squat with PVC, 10 burpee