1444:

1444: Tuesday 11/1/16

STRENGTH: 15 minutes to work up to a 1RM squat clean. Scale: practice power cleans to f. squat (work with your coach on rack positioning)

WOD:
Heartbreak Kid
3 rounds of:
10 Front Squats (185/135#)
20 Chest-to-Bar Pull-ups
50 Double-unders

Scale: 3rounds
10 f. squats
20 jumping pull ups
50 DU or 150 SU
Run 350 m

1443: Happy Halloween

1443: Monday 10/31 Happy Halloween
3 rounds
Choose a 1 kb and 1 med ball for your pumpkin.
15 med ball cleans
15 kb swings 70/53
15 over the m ball burpees
15 kb SDHP
15 med ball thrusters
200 m OH med ball carry.
finisher: 4X1 minute plank holds. (feet on med ball and elbows down)

1442: Saturday Wrap up.

1442: Saturday wrap up
BW: Teams of 2 – FT: 1 go’s and other rest. Choose any strategy you like to get through.
Row 1200 m
100 kb swings
50 burpees
100 squats
100 db push press
400 m run relay (tag at blue wall)

Weightlifting:
21 15 9
Power Snatch 2/3 BW
HSPU

1441: End of the Challenge.

1441: Friday 10/28
Wod: FT
30 burpee box jumps
30 T2B
30 power cleans 135/95
1000 m run
30 f. squats 135/95
30 CTB
30 wall balls
Finisher: 60 abmat sit ups then 60 V-ups

Congratulations to all 12 Participants of the 7 week Lurong Living championship challenge.

1440:

1440: Thursday 10/27
STRENGTH: HEAVING SNATCH BALANCE 10X2 (from rack) Mechanics before load.
Wod: 2 4 6 8 10 12 14 16……. (cap 9 minutes)
Hang power snatch (choose wt. by performing 10 efficient unbroken reps)
LOTBB
Finisher: 100 flutters

1439:

1439: Wednesday 10/26

STRENGTH: DL 3 3 5 2 2 (CLIMBING)

wod: FT
run 350 m
30 push ups
rest 1 minute
run 350 m
30 pull ups
rest 1 minute
run 350 m
30 db thruster 20/15
rest 1 minute
run 350 m
kb swing 53/35 or at weight to go unbroken.

Finisher: