Thursday September 26, 2013
Strength: 5×3 Squat Clean @ 75% LuRong WOD #35 Rounds of Descending Hang Power Cleans & Ascending Shuttle SprintsR1 – 10 HPC & 20m sprintR2 – 8 HPC & 40m sprintR3 – 6 HPC & 60m sprintR4 – 4 HPC & 80m sprint R5 – 2 HPC & 100m sprint *Sprints are in 10m increments; […]
Wednesday September 25, 2013
Skill Work: 1 Snatch Balance + 1 OHS every 90 seconds for 12 minutes, increasing load WOD7 Rounds10 Wall Balls (20/14) – 10ft target 10 T2B Cool Down:5 minutes of DU or Handstand Hold work
Tuesday September 24, 2013
Strength: 5×3 Squat Snatch @ 75% LuRong WOD #2100 Burpees100 KB Swings*Break up the exercises and reps anyway you want**12 minute cap Lvl 3 – (53/35)Lvl 2 – (35/25)Lvl 1 – (25/15) Cool Down:250m Jog
Monday September 23, 2013
LuRong week 1 is in the books! Hope everyone was able to stay clean for their first week. For this week, we will be programming LuRong WODs 2 and 3 on Tuesday and Thursday, respectively. Today is our repeat of “Nancy” from back on May 24th. Check the picture of the whiteboard below for your […]
Saturday, September 21st
WOD 20 Min AMRAP (Partner WOD) Complex (135/95) alternate complex between partners 1 DL 1 SQ CL 1 Front Squat 1 Push Jerk