Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability […]
Friday, 10-27-2017 Read More »
Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability
Friday, 10-27-2017 Read More »
Lurong Challenge WOD. Nimble Sasquatch AMRAP 14 2 Squat Clean and Jerk 165/115 1 Ring Muscle Up 4 Squat Clean and Jerk 2 Ring MU 6 Squat Clean and Jerk 3 Ring MU 8 Squat Clean and Jerk 4Ring MU 10 Squat Clean and Jerk 5 Ring MU L1: Power Clean and Jerk 65/45, Ring
Friday, 10-20-2017 Read More »
Lurong Challenge WOD. Nimble Sasquatch AMRAP 14 2 Squat Clean and Jerk 165/115 1 Ring Muscle Up 4 Squat Clean and Jerk 2 Ring MU 6 Squat Clean and Jerk 3 Ring MU 8 Squat Clean and Jerk 4Ring MU 10 Squat Clean and Jerk 5 Ring MU L1: Power Clean and Jerk 65/45, Ring
Friday, 10-20-2017 Read More »
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute Rest 21-15-9 Cal Row Power Clean Shoulder to overhead 95/65 15 Minute Cap
Tuesday, 10-17-2017 Read More »
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute Rest 21-15-9 Cal Row Power Clean Shoulder to overhead 95/65 15 Minute Cap
Tuesday, 10-17-2017 Read More »
Conditioning. AMRAP 13 Lurong Challenge. Lucky 13 13 Toes to Bar 13 American KB Swings 13 Lateral Box Jump Overs L1: Wall sit ups, Russian KB 35/26, Box 24″/20″ L2: Wall sit ups, KB 53/35, Box 24″/20″ L3: T2B, KB 70/53, Box 30″/24″ Strength: deadlift warmup then 5 x 4 at 80-85%
Friday, 10-06-2017 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 »
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 »
