Friday October 18, 2013
WOD“Filthy Fifty”50 Box Jumps (24″)50 Jumping Pullups50 KB Swings (1 pood – 35#) 50 Walking Lunges (50 Steps)50 K2E50 Push Press (45/35)50 Hip Extensions/Goodmornings50 Wall Balls (20/14)50 Burpees50 Double Unders *35 minute cap Cool Down:Slow 500m row
Thursday October 17, 2013
Strength: Back Squat – 5×5 @ 85% WOD15 minute AMRAP10 Pistols – alternating legs15 Hand Release Pushups250m Row Cool Down:3 Rounds (slowly and watch form)5 Pullups 7 Pushups9 Squats
Wednesday October 16, 2013
LuRong WOD 6 today! Make sure you continue to log your scores and daily meals. Strength: Shoulder Press – 5×5 @ 85% LuRong WOD 6100 Double Under Buy-in (100 singles for Lvls 2 and 1) Then…5 Rounds10 Power Cleans (145/100) [Lvl 2: 125/85, Lvl 1: 75/55]10 Ring Dips [Lvl 2: Hand Release Pushups, Lvl 1: […]
Tuesday October 15, 2013
Now that the weather is changing and we can’t predict how cold or warm each morning/day/night is going to be, start preparing for anything outside when you come to class. Just because it’s cold doesn’t mean you won’t run. Time to toughen up! 🙂 Strength: Deadlift – 5×5 @ 85% WOD3 RoundsRun 400m20 Wall Balls […]
Monday October 14, 2013
Strength/Skill: Snatch Balance – 2 OTM for 10 minutes; work up to heavy sets WOD“Amanda”9-7-5Muscle Ups (Mod: 2x pullups and ring dips) Squat Snatch (135/95) *12 minute cap Cool Down:Accumulate 90 seconds of an L-sit hold on paralletes