Group Warm Up Conditioning. descending /ascending ladder. For Time 35 box jumps 30 ball slams 25 lunges 20 sit-ups 15 pushups 10 pull ups 5 burpees 10 pull ups 15 pushups 20 sit-ups 25 lunges 30 ball slams 35 box jumps Cash out 400 meter group walk
Thursday, 09-28-2017 Read More »
Group Warm Up Conditioning. descending /ascending ladder. For Time 35 box jumps 30 ball slams 25 lunges 20 sit-ups 15 pushups 10 pull ups 5 burpees 10 pull ups 15 pushups 20 sit-ups 25 lunges 30 ball slams 35 box jumps Cash out 400 meter group walk
Thursday, 09-28-2017 Read More »
Strength 2 RM rack jerk Conditioning. 4 rounds AMRAP 3 30 air squats 20 deadlifts 10 push jerks Max dubs reminder of time Scoring total double unders Each round is 3 minutes with a 2 minute rest in between each round L1- 95/65 L2- 105/75 L3- 115/85
Wednesday, 09-27-2017 Read More »
Strength 2 RM rack jerk Conditioning. 4 rounds AMRAP 3 30 air squats 20 deadlifts 10 push jerks Max dubs reminder of time Scoring total double unders Each round is 3 minutes with a 2 minute rest in between each round L1- 95/65 L2- 105/75 L3- 115/85
Wednesday, 09-27-2017 Read More »
Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans 135/95 Followed by 3 Rounds 200 meter run 6 toes to bar Cash out 1k row
Tuesday, 09-26-2017 Read More »
Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans 135/95 Followed by 3 Rounds 200 meter run 6 toes to bar Cash out 1k row
Tuesday, 09-26-2017 Read More »
Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using Snatch Grip All reps completed in sets but not touch and go. Let the weight settle for a few seconds, concentrate on starting position. Conditioning — Lurong WOD Raising the
Friday, 09-22-2017 Read More »
Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using Snatch Grip All reps completed in sets but not touch and go. Let the weight settle for a few seconds, concentrate on starting position. Conditioning — Lurong WOD Raising the
Friday, 09-22-2017 Read More »
Warm Up 200m run 5 reps of each movement from the WOD as a group No Vest Conditioning — Cardio “Perfect 10” Take the top movement off each round until left with one movement and a run RX Weight Vest 10 — HSPUs 10 — Burpees 10 — Lateral Lunges 10 — Mountain Climbers 10
Thursday, 09-21-2017 Read More »
Strength — Presses Work up to 75% of push jerk 2×5 Push Jerk @ 75% PJ 1rm 2×5 Push Press @ 75% PP 1rm 2×5 Strict Press @ 75% SP 1rm Conditioning AMRAP 3 x4 500/400M Row Max Effort Wall Balls 20/14 1 minute rest between each AMRAP Score is total Reps
Wednesday, 09-20-2017 Read More »
