Monthly Archives: September 2016

WOD: 5 Rounds for time 12 Pistols 10 Front Rack Lunges 115/80 200m Run Note: your goal here is to make the movements as hard as possible. If you need to scale the Rounds down to 3 rounds to keep this WOD under 10 minutes, do so.

Lurong WOD #2: 8 Minute AMRAP of 5 Deadlifts 185/125 4 Hang Cleans 185/125 3 Front Squats 185/125 2 Shoulder to Overhead 185/125 1 Ground To Overhead 185/125

WOD: 4 Rounds for time  100 Double Unders 400m Sprint Note: your goal here is to get done in 15 minutes or less. Your output on the 400m runs should be a sprint pace.

WOD: 13 Minute Asending Ladder 3 Box Jumps 24/20 2 Dive Bomber 2 Kettlebell Snatches 53/35 Note: on the KB snatches, do an even amount on each arm. After completing every round, the reps will increase. Round 1, 3-2-2, round 2, 6-4-4, round 3, 9-6-6, etc.

WOD: 1 Mile Run Rest 5 minutes 100-80-60-40-20 Mountain Climbers 50-40-30-20-10 Situps

WOD: 14 Minute Descending Ladder For Total Reps of: 20-18-16-14-12 Floor Press 135/95 100-80-60-40-20 Double Unders 10-8-6-4-2 Wall Cast Note: your goal is to get as far as you can or finish if you can. Good luck and happy Monday.

WOD: Descending Ladder for time 10-9-8-7-6-5-4-3-2-1 of Hang Squat Clean to Thruster 95/65 Bar Facing Burpees

WOD: 5 Rounds For Time 5 Deadlifts 315/220 200m Run 14 Minute time cap. Note: the goal here is to go as heavy as you can with proper form.

Come out and lets say goodbye to Clark in the only way that NSX knows how to, with drinks and games!!! Saturday 7pm, at Amendment XXI. WOD: In honor of Coach Clark going to the Air-force and it being his last day. ALL HOUR QUIDDITCH!!!!!

WOD: 100′ HandStand Walk Then 5 Rounds For time of 10 Strict Pull-Ups 13 Burpees 15 Squats Note: time is only for the 5 round wod. make sure to go as hard as you can.