Monthly Archives: October 2016

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… Read More »

Category: WOD

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… Read More »

Category: WOD

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

Category: WOD

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.

Category: WOD

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

Category: WOD

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:

Category: WOD