WOD 1-23-19

Lurong WOD Week #2
9 min AMRAP-
13 T2B
13 KBS (70/53)
13 over the box jump (30/24)

WOD 1-22-19

EMOM x 18-
1- 30 sec max AAB cal
2- 30 sec max 30' shuttle run
3- 30 sec max push-ups

WOD 1-21-19

EMOM x 7- 2 clusters
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3 x 3:00 AMRAP ladder-
3-3, 6-6, 9-9, etc...
Thruster (95/65)
C2B
1:00 rest btw
*start back at 3’s each time

WOD 1-18-19

1 PSN every :30 x 10:00
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21-15-9
HPSN (75/55)
box jump (24/20)

WOD 1-17-18

3 x 1,000 m row
*rest btw

WOD 1-16-19

Lurong Challenge WOD #1
9 min AMRAP-
8 bar facing burpee
7 cleans (135/95)
6 FR lunges
5 S2OH

WOD 1-15-19

EMOM x 20-
1- max strict pull-up
2- 12/10 cal AAB
3- 15 dbl KBS
4- 45 DU