Thursday, October 30, 2014

WOD 10/31/14

Halloween Team WOD: “World War Z”  
Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS.  Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

Zombies:
• “Walk Like the Dead”: 30 wall walks
• “Grave Busters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups

Defenders:
• “Haul Off the Dead” : 200 M Partner Carry (Switch off as needed)
• “Suppressing Fire” : 200 Double Unders
• “Jump High or Die” : 100 Box Jumps (24/20")
• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (185/135 lbs)

Reminder: Lurong Benchmark WODs can be completed at either 11 am or 1 pm today and between 10 and 12 tomorrow morning at Open Gym.

Wednesday, October 29, 2014

WOD 10/30/14

Split Jerk: 9 x 3 @ 75 % 1 RM

WOD: 5 rounds for time of:
7 Ground to shoulder with atlas stones
9 Burpees
12 Grasshoppers

Mobility Class 6:30 pm: Thoracic spine and anterior shoulders  Bring your foam rollers and double lacrosse balls if you have them.

*We will run an additional Lurong Challenge Benchmark WOD tonight (Thursday) at 6:30 pm, be warm and ready to go at 6:30!

Tuesday, October 28, 2014

WOD 10/29/14

Box squats: 12 x 2 @ 80% of 1 RM

WOD: AMRAP 10 minutes of:
5 Thrusters (135/95 lbs)
5 Chest-to- bar pull ups

6:30 Strength Class
Lift: Rack pull deadlifts, working to a heavy set of 3

Reminder: Lurong Challenge Benchmark WODs can be completed at either 11 am or 1 pm today.

Monday, October 27, 2014

WOD 10/28/14

WOD:
For time:
50 Wall balls (20/14 lbs)
50 Double unders
50 Sit ups
30 Wall balls
30 Double unders
30 Sit ups
20 Wall balls
20 Double unders
20 Sit ups

6:30 Strength Class
Lift: Bench press 7 x 2

Sunday, October 26, 2014

WOD 10/27/14

Floor press:15 min to work to a heavy single

WOD: For time:
15-10-5 of:
Ring dips
Power Clean (155/115 lbs)

Post WOD Mobility: Scapular smash and banded shoulder stretches

6:30 Strength Class
Lift: 2 hanging power cleans, working to a heavy set