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
Friday, September 20th
Strength: 5×3 @ 85% Shoulder Press WOD “DT” 5 Rounds 12 Deadlift (155/115) 9 Hang Clean (155/115) 6 Push Jerk (155/115) Cool Down: Recovery Row 5 Minutes
Thursday, September 19th
Skill: 1 Rope Climb EMOTM 7 Minutes WOD OPEN WORKOUT #5 10 Burpee over bar 15 Shoulder to Overhead (115/75) 20 Front Squats (115/75) 30 Pullups, Chin over 20 Front Squats (115/75) 15 Shoulder to Overhead (115/75) 10 Burpee over bar ** 10 Min Time Cap Cool Down: 5 Rounds 3 Deadhang Pull-ups […]
Wednesday, September 18th
Strength: 5×3 @ 85% Back Squat ** If you are doing the LuRong Challenge, please look over your options, there are choices (Level I, II, or III) for every workout of the challenge. These choices will tell you how to modify the wod. LURONG WOD 1 21-18-15-12-9-6-3 Wall Balls (20/14) Deadlifts (115/75) Box Jumps (24/20) Cool […]
Tuesday, September 17th
Hope everyone who wanted to got to register for the LuRong Challenge! Get your body measurements taken and recorded and we will be doing the first workout for the challenge on Wednesday! Speed: 5 Rounds 125 M Run (to the stop sign)125 M Walk (back to garage door) WOD OPEN DIVISION WOD 13 Rounds50 […]