Tuesday, October 16, 2018

WOD 10-17-18

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


Monday, October 15, 2018

Sunday, October 14, 2018

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


Thursday, October 11, 2018

WOD 10-12-18

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


Wednesday, October 10, 2018

Tuesday, October 9, 2018

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


Monday, October 8, 2018

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



Thursday, October 4, 2018

WOD 10-5-18

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




Wednesday, October 3, 2018

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


Tuesday, October 2, 2018

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!



Monday, October 1, 2018

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