Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 S2OH L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / […]
Wednesday, 10-25-2017 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 »
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts 60 Double Unders 4 Deadlifts 80 Double Unders 2 Deadlifts 100 Double Unders L1: 135/95 L2: 185/145 L3: 225/175 Strength. Deadlift 5×8 65%
Friday, 10-13-2017 Read More »
Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts 60 Double Unders 4 Deadlifts 80 Double Unders 2 Deadlifts 100 Double Unders L1: 135/95 L2: 185/145 L3: 225/175 Strength. Deadlift 5×8 65%
Friday, 10-13-2017 Read More »
Barbell Warm up Warm up to 70% Strength Clean and Jerk EMOM x12 4 Min. @ 70 4 Min. @75 4 Min. @80 Conditioning. For Time Buy in: 50 Double Under 21-15-9 DB Snatch 35+/20+ Front Squats 135/95 Buy Out: 50 Double Unders Cash Out Super Set 3×10 DB Curls Bent over Rows
Wednesday, 10-11-2017 Read More »
Strength: overhead squat warmup then establish 3RM Conditioning. For time: 50 overhead squats 50 Toes-to-bar 50 pushups L1 – 95/65 L2 – 115/75 L3 – 135/85 Cash out – 400m class walk cool down
Wednesday, 10-04-2017 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 »
