Monthly Archives: September 2016

1411: Happy #2 Birthday Andi!

You are one awesome little force of Nature AM. 1411: Thursday STRENGTH: 1×10 press 1×10 push press 3×2 push jerk WOD: 30 20 10 Thrusters 95 Pull ups Run 350 m after each round

Category: WOD

1410:

1410: Wednesday 9/21 STRENGTH: b. press 1×8 normal grip, 1×8 wide grip 1×8 close grip 1×20 WOD: Amrap 12 12 lateral box jumps 14 kb snatch or db snatch alternating 14 atomic sit ups 12 db walking lunge steps Finisher: ?

Category: WOD

1409: Challenge Wod #2

I am only posting level 3 for both Male and Female divisions. Please go to the Lurong Championship challenge website and go to the Wod 2 Championship Complex and find the workout that best suits your style and ability by choosing between 1 2 or 3rd level. 1409: Tuesday 9/20 STRENGTH: SUMO DL 2 2… Read More »

Category: WOD

1408:

1408: Monday 9/19 STRENGTH: OHS from rack 5 5 5 3 3 3 (climbing) Wod: AMRAP 10 6 Hang power snatch 75/53 6 T2B 6 OTBB Finisher: 3 rounds 10 thrusters 75/53 (no ghost rides) 10 pull ups 100 m sprint

Category: WOD

1406: Glen Make Up or…..

Seasick Events making it happen on 9/11. Official Glen Wod T-shirts are still available for a $25.00 donation. 100% of the proceeds will go to GDMF. G-bub wod. If you missed on Sunday and you want to have go then go. If not there is an alternative wod. Glen: FT 30 C&J 135/95 Run 1… Read More »

Category: WOD

1405:

Welcome aboard John Lin!!! 1405: Thursday 9/15 STRENGTH: DL 3 3 3 2 2 1 1 Wod: A. EMOM 10 (we need more 3rd pull practice) 1 high hang squat clean, 1 squat clean above the knee and 1 squat clean @ 2/3 BW Rest 5 B. Tabata this – No standard.( all weights are… Read More »

Category: WOD