Wednesday, October 31, 2018

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)


Tuesday, October 30, 2018

WOD 10-31-18

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

Happy Halloween!

Monday, October 29, 2018

WOD 10-30-18

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

Sunday, October 28, 2018

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

Wednesday, October 24, 2018

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


Monday, October 22, 2018

WOD 10-23-18

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

Erica is always killin' it!

Sunday, October 21, 2018

WOD 10-22-18

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

Thursday, October 18, 2018

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


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