Thursday, October 23, 2014

WOD 10/24/14

Squat Clean: working to a heavy single

WOD: For time:
10 Back Squat (155/115 lbs)
20 Overhead weighted walking lunges (45/25 lbs, total)
8 Back Squat
16 O.H. weighted walking lunges
6 Back Squat 155/115
12 O.H. weighted walking lunges

Wednesday, October 22, 2014

WOD 10/23/14

Skill work: Legless rope climbs, achieve 3 ascents for quality

WOD: 5 rounds for time of:
25 Double unders
10 Hollow body rocks
10 Box jumps (24/20”)

Mobility work: Partner calf smash and stretch

6:30 pm Mobility class: Lower legs/ankles

Tuesday, October 21, 2014

WOD 10/22/14

Push press: 9x3 @  70% 1 RM

WOD: EMOM for 10 minutes:
5 muscle cleans (75/45 lbs)
5 Dead hang pull ups

6:30 Strength Class
Lift: Sumo Deadlift 3 x 3, working with chain weight

Monday, October 20, 2014

WOD 10/21/14

Lurong Paleo Challenge WOD 7:

7 Minute AMRAP
Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
8 American KB Swings/Russian KB Swings (70/53/35 lbs)
12 Sumo Deadlift High Pulls/Sumo Deadlifts (70/53/35 lbs)

Mobility work: Lacrosse ball smash to QL,  4 minutes each side
                          QL stretch on rig or hands and knees, 2 minutes, each

6:30 Strength Class
Lift: Push jerk 5 x 3


Sunday, October 19, 2014

WOD 10/20/14

Low bar Back squats 12x2 @ 80% of 1 RM

WOD: For time:
10-8-6-4-2-4-6-8-10 of:
Front racked walking lunges (95/65 lbs, total)
Knees to elbows

Post WOD Mobility: Partner Quad smash and couch stretch

6:30 Strength Class
Lift: Working to a heavy complex of 1 snatch, 1 snatch balance, 2 overhead squats