Monday September 22, 2014
Strength: Every :30 for 10 Minutes – 1 Squat Clean & Jerk (HAP) WODAMRAP 155 Pullups10 Pushups15 Wall Balls (20/14)
Saturday, September 20th
Push Up: 3 every :15 for 16 IntervalsREST 1 MinuteBox Jump (Step Down) every :15 for 16 Intervals (30″/24″) LURONG Capacity Test(if doing lurong challenge, modify to the appropriate level – 1, 2, or 3)4 min Cal Row1 min Rest3 min Chest to Bar pull-ups1 min Rest2 min Back Squat (165/135)1 min Rest1 min Shoulder […]
Friday, September 19th
Sorry for the previous posting mistake at 115# for the men’s weight… RX is 135# LuRong … keep posting your daily diet and make sure you are meeting the deadlines for weight, measurements, and WOD postings. Let me know if you need to be judged or if you have any questions at all!!! WOD 30 […]
Thursday, September 18th
Strength: Spend 15 minutes on:Power Snatch 5-5-3-3-2-2-2 WOD5 Rounds15 Sumo Deadlift High Pulls (95/65)12 Push Press