Monday, September 29, 2014

WOD 09/30/14

Lurong WOD #4
Progressive AMRAP: This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Block and Repetition Progression
Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete may rest with any remaining time during each block.

Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6 
19 Thrusters
57 Double Unders/Single Unders

6:30 Strength Class
Lift: Bear complex: Working to a heavy single

Sunday, September 28, 2014

WOD 09/29/14

Bench press: 15 minutes to work to a heavy single

WOD: For time:
21-15-9 of:
Shoulder to overhead (135/95 lbs)
Burpee pull ups

6:30 Strength Class
Lift: Box squats 5 x 5


Saturday, September 27, 2014

WOD 09/28/14

WOD: “Mary” 
AMRAP in 20 minutes of:
 5 Handstand push ups
10 Pistols (total)
15 Pull ups

Skill/mobility:  
Test Bridge Up
2 minutes First Rib MWOD
2 minutes Overhead Distraction MWOD
10 Bridge Ups
Hold Bridge Up  for 1 minute

Thursday, September 25, 2014

WOD 09/26/14

Power Clean *15 min to work to a heavy single

WOD: For time:
18-15-12 of:
Front Squat (135/95 lbs)
Toes to bar

Post WOD Mobility: Athlete's goat work

Wednesday, September 24, 2014

WOD 09/25/14

 WOD: Lurong Paleo Challenge Workout 3:
“Triplet tester”
AMRAP 11 minutes of:
Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30.... until time expires.

Post WOD Mobility: Coach's Choice

6:30 Mobility Class:
Lower back: The 4 horseman