WOD 11-1-18

CL grip DL- 5 x 3
-------------------------------
A- Banded march 3 x 2:00
B- Barbell good morning 3 x 12
C- Pallof press 3 x 10 (each)

WOD 10-31-18

Split Jerk 5 x 2
-----------------------
4 rds-
10 DB HPCL + jerk
(5 each arm)
40 DU

Happy Halloween!

WOD 10-30-18

20 min AMRAP-
400 m run
5 PSN (135/95)
10 bar facing burpee

WOD 10-29-18

FSq 3 x 7
——————
750m row
50 thrusters (95/65)
*compare to 4-30-18

WOD 10-26-18

Partner WOD-
5 rds-
5 synchro Dball
10 synchro box jumps
15 WB sit-ups *each

WOD 10-25-18

2k row
*rest
2k run

The big event is THIS SATURDAY! Come support the cause.
All proceeds will go directly to our local cancer center.

WOD 10-24-18

Lurong Week 1 Retest
9 min AMRAP-
100 DU
30 SDLHP (53/35)
30 kb facing burpee
30 WB (20/14)
30 C2B

WOD 10-23-18

Every 2:00 x 10 rds-
14/12 cal AAB
7 T2B

Erica is always killin' it!

WOD 10-22-18

EMOM x 10- 1 PSN + 1 SN
—————————————
3 rds-
6 HPSN (95/65)
6 OHS
12 FR lunge

WOD 10-19-18

1,000 m row
100 DU
50 DB SN

WOD 10-18-18

Floor Press 3-3-3-3-3
-----------------------------
10-9-8-7-6-5-4-3-2-1
Ring dip
Ring row
Sit-up
*for completion

WOD 10-17-18

P.Press 3 x 5
-------------------
Lurong Week #5
4 rds-
5 HSPU
10 pistols
15 KBS (53/35)

WOD 10-16-18

EMOM x 18
1- 15 WB
2- 12 burpee
3- 10 T2B

WOD 10-15-18

EMOM x 8- 1 DL + 1 HPCL + 1 Jerk
---------------------------------------------------
Every 2:00 x 5 rds-
1 UB round of "DT"
12 DL
9 HPCL
6 P. Jerk

WOD 10-12-18

10 min AMRAP-
50 m DBall carry
5 DBall Sq.
10 push-up *on ball

WOD 10-11-18

1 mile run
*4:00 rest
800 m run
*2:00 rest
400 m run

WOD 10-10-18

5 sets-
1 PP + 1 PJ + 1 SP.J
----------------------------
6 min AMRAP-
1 CL + J (155/105)
2 FR lunge
3 CL + J
4 FR lunge
5 CL + J
6 FR lunge
*continue pattern for 6 minutes

WOD 10-9-18

4 rds-
1:00- thruster
1:00- row
1:00- DU
1:00- rest

WOD 10-8-18

EMOM x 8- 1 DL + 1 CL
------------------------------------
5 rds-
5 DL (275/185)
10 burpee

WOD 10-5-18

Partner WOD:
Complete 3 rds of-
P1- cal row
P2- 2 rds of:
12 jump lunges
12 SDLHP

WOD 10-4-18

10-8-6-4-2 - Bench Press
2-4-6-8-10 - DBall over shoulder
*not for time, but go straight to next movement
--------------------------------------------------------------
A- 3 x :30 side plank- R,L
B- 3 x :30 HS hold

WOD 10-3-18

EMOM x 10- 1 DL + 1 CL
------------------------------------
Lurong Week #3-
21-15-9
Box jump over (24/20)
DL (185/125)
HRPU

The countdown is on! 25 days till the big event. The goal is to
raise 5,000 this year! Spread the word and start inviting!

WOD 10-2-18

EMOM x 18-
1- 5 T&G PCL + J
2- 10 cal bike or ski
3- 15 WB

WOD 10-1-18

F.Sq -
5 @ 70%
3 @ 80%
Max effort @ 90%
--------------------------------
2 x 3:00 AMRAP-
6 thrusters
6 C2B
12 sit-ups
*1:00 rest btw