WOD 9-28-18

1 round-
20-15-10-5
S2OH
80-60-40-20
DU
*alternate movements

WOD 9-27-18

4 rds-
800 m run
20 KBS (53/35)
*1:00 rest

WOD 9-26-18

EMOM x 10- 1 CL
--------------------------
Lurong Week #2
5 min AMRAP-
7 FSq (155/105)
7 T2B

WOD 9-25-18

EMOM x 18-
1- 8 burpee pull-ups
2- 15/12 cal row
3- 18 WB

WOD 9-24-18

3 x 10 Reverse FR Lunge
———————————
3 rds-
12 PCL (135/95)
8 HSPU

WOD 9-21-18

Tabata- ring dip
Straight into-
30-20-10
1 arm KB FR sq.
60-40-20
sit-up
*switch arms at half way point on sq.

How's the first week of the Lurong challenge going?  Keep it
fun and keep it tasty! These festive stuffed peppers may be a
great way to spice it up!

WOD 9-20-18

DL 5-5-5-5

------------------

A- Bbell good morning 3 x 12

B- L-sit 3 x max effort

C- ring row 3 x 15

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
-------------------------
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
————————————
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

--------------------------

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
---------------------------
A- 3 x 10 pallof press
B- 3 x 1:00 banded march

WOD 9-5-18

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

WOD 9-4-18

BSQ 5 x 1
————————
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