9.26.16 WOD
September 25, 2016
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.
9.23.16 WOD
September 22, 2016
WOD:
1 Mile Run
Rest 5 minutes
100-80-60-40-20
Mountain Climbers
50-40-30-20-10
Situps
9.22.16 WOD
September 21, 2016
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.
9.21.16 WOD
September 20, 2016
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.
9.20.16 WOD
September 19, 2016
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
9.19.16 WOD
September 18, 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.
9.16.16 WOD
September 15, 2016
WOD: 5 Rounds for time of
15 OverHead Squats 95/65
30 Double Unders
9.15.16 WOD
September 14, 2016
WOD: 20 Minute AMRAP of
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
9.14.16 WOD
September 13, 2016
WOD: 9 Minute AMRAP of
3 Hang Power Snatch 135/95
3 Hang Power Cleans 135/95
Note: find a weight that you are able to get at least 9 rounds.
9.13.16 WOD
September 12, 2016
Lurong athletes, this is WOD 1 for your Lurong Challenge. There is different divisions so make sure to get with your judge to ask any questions. Contact either Coach Leo or Coach Mary to set up a time to be judged.
WOD: 2 Rounds for Time:
500m Row
40 Goblet Squats at 53/35
30 Wall Sit-Ups
20 Deficit Push-Ups 4/2"
10 Strict Pull-Ups
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