WOD 9-19-18

Lurong Challenge WOD #1-

9 min AMRAP-
100 DU
30 SDLHP (53/35)
30 burpee over KB
30 WB (20/14)
30 C2B

WOD 9-18-18

Every 2:00 x 7 rds-
7 thrusters
7 push press
7 Hang sq CL
*use 50% and try for unbroken

WOD 9-17-18

Split Sq 3 x 8
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Regional Flashback 2017-
AAB 30/25
20 burpee box jump overs (24/20)
10 DBall over shoulder

WOD 9-14-18

400 m farmers' carry
then- 3 rds
15 thruster (115/75)
30 DU

WOD 9-13-18

10 rds-
200 m run
10 T2B
*1:00 rest btw

We're sure gonna miss this gal!

WOD 9-12-18

5 x max effort strict pull-up
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7 min AMRAP-
8 burpees
12 ring row

WOD 9-11-18

”Holleyman”
30 rds-
5 WB (20/14)
3 HSPU
1 PCL (225/155)

WOD 9-10-18

FR Step-Up 3 x 10

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500 m row

50 jump lunge

40/30 cal AAB

The date is set! Saturday, October 27th will be
our annual Grace for KDH event. Mark your
calendars and start collecting those donations!

WOD 9-7-18

“Open 17.1”
10-20-30-40-50
DB SN (55/35)
*15 burpee over box
 Btw each SN set

WOD 9-6-18

Bench Press 5 x 8
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A- 3 x 10 pallof press
B- 3 x 1:00 banded march

WOD 9-5-18

EMOM x 10- 1 PSN + 1 HSN
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4-3-2-1
Rope climb
20-15-10-5
PSN (75/55)
OH lunge

WOD 9-4-18

BSQ 5 x 1
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4 rds-
5 dball
15 HRPU
20 MBCL

WOD 9-3-18

Partner “Bull”
2 rds-
200 DU
50 OHS (135/95)
50 pull-ups
1 mile run
*share reps any way
*each person runs entire distance