January 31, 2018

Strength: Back Squat 2-2-2-2

Conditioning:  For time:  

21-18-15-12-9-6-3

Hang Power Clean (105/75)

Toes-to-bar

January 30, 2018

Strength: 10 min EMOM

Odd: Pistols

Even: Perfect Push ups 

Beginner: 6-8 Alternating Modified Pistols to Box/ 5-10 Push ups

Intermediate: 4-8 Alternating Pistols/ 10-15 Push ups

Advanced: 8-12 Alternating Pistols/15-20 Push Ups

Conditioning: For Time

800m Run

40 DB Snatches (5...

January 29, 2018

Strength: Jerk 3-3-3

Conditioning: Lurong Challenge WOD 3
In 7 minutes, complete as many rounds and reps of:

30 Deadlifts (L3-225/135) (L2-135/85) (L1-95/55)

60 Wall Balls (L3-20/14) (L2-14/10) (L1-14/10)
90 Double Under/Singles 
Then with the remaining time, AMRAP of: L3...

January 26, 2018

Strength: Hang Power Snatch 2-2-2-2 

Conditioning: 4 rounds for time of:

15 Chest-to-bar Pull-ups

15 Box Jumps (24/20)

January 25, 2018

Conditioning: 2 rounds for time of:

1 mile Run

100 Sit-ups

Post WOD: 3 Rounds 

Superset:

4-6 reps Dumbbell Bench Press, 3 sec negative

6-8 reps Single Arm Dumbbell Row, 2 sec pause at shoulder, 2 sec negative

January 24, 2018

Strength: Back Squat

EMOM for 10 min. 2 Back Squats @65%

Conditioning: EMOM for 12 Min., alternating between:

Odd: 40 DU

Even: 10 Deadlifts (185/135)

January 23, 2018

Strength: 10 min EMOM

Odd: Toes 2 Bar

Even: Perfect Push ups 

Beginner: 8 Kipping K2Chest + 8 V-ups/ 5-10 Push ups

Intermediate: 5 Kipping K2E + 5 T2B/ 10-15 Push ups

Advanced: 15 T2B/15-20 Push Ups

Conditioning: For time:

30-20-10

Thrusters (95/65) 

Bar Facing Burpees

January 22, 2018

Strength: Push Press 5-5-5

Conditioning: For Time

800m Run

50 Air Squats

50 KBS (55/35)

50 Good Mornings (45/35)

800m Run

*Lurong Challenge WOD:

5 MINUTE AMRAP Snatches

Level 3 Squat Snatches (155/105)

Level 2 Ground to Overhead (115/65)

Level 1 Ground to Overhead (75/45)

January 19, 2018

Conditioning: 20 min AMRAP

20 Medicine Ball Cleans (20/14)

60 Double Unders

Cash Out: 50 Pikes On Rower  

Rest as needed between sets.

January 18, 2018

Strength: 3 Rounds: 

DB Bench Press 6-8 reps with a 3 sec negative, 60 sec Rest,

Max Unbroken Ring Rows with 2 sec pull and 2 sec negative, 60 sec Rest

Conditioning: Complete as many rounds as possible in 11 mins of:

50 Ft Dumbbell Walking Lunge (50/35)

7 Dumbbell Power Cle...

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