Wednesday, October 9th
Strength: Every 2 MIN for 10 Minutes (5 sets) Squat Clean 2 @ 80% + 20 DU 15 Min Time Cap LuRong Challenge #5 Level III (3) 10- Power Snatches 115/80 lbs 20- Pull Ups 30- Box Jumps at 24/20 inches 40- Kettle Bell Swings at 53/35 lbs 30- Box Jumps at 24/20 inches 20- […]
Tuesday, October 8th
Strength: 10 Min OTM 10 Russian KBS (108/70 – go heavy for you) WOD – for time all weights are 135/95 – no racking weights 50 Power Clean 40 Back Squat30 Power Clean20 Front Squat10 Power Clean **22 Min Time Cap Cool Down: 3 Rounds5 Push ups5 GHD Sit-ups
Monday, October 7th
Great way to start the week! FGB! Be sure to check the last time you did this WOD and how many reps you completed, so you can know if you PR!! Planning a big day of PR’s! Strength: Squat Snatch 5×2 @ 80% 10 Minutes to complete “Fight Gone Bad” Wall-ball: 20(14) pound ball, 10 […]
Saturday October 5, 2013
Partner WOD at 10AM! Partner WOD 100 squats 400m run together 50KB Swings (53/35) 400m run together 50 hand release push ups 400m run together 50 pull ups 400m run together 100 2 for 1 flutter kicks – Both partners run together, for the remainder of work split up how you’d like. Partner not working […]