Your workout of the day!
“Sitting kills athletic performance. Period.
The Chair is like the matrix. Take the blue pill and unplug already.”
For Time:
800m Run
Rest 60 seconds
3 Rounds
9 Overhead Squats 95/65
9 Handstand Push-ups
Rest 60 seconds
3 Rounds
7 Front Squats 95/65
7 Pull-ups
Rest 60 seconds
3 Rounds
5 Push Press 95/65
5 V-Ups
Rest 60 seconds
3 Rounds
3 Deadlifts 95/65
3 Push-ups
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3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
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WE LIFT THINGS UP AND PUT THEM DOWN.
One gym’s response to Planet Fitness:
Deadlift
3-3-3-3-3-3-3
Then,
5 Rounds for Time:
10 Push Press (95/65)
10 Burpees
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Reminder: order by tonight (Wednesday night) for Kettlebell Kitchen delivery on Monday, Oct. 7! #paleo
5 Rounds for Time:
3 Power Snatches (95/65)
6 Pull-Ups
12 Deadlifts (95/65)
24 Double-Unders
Rest 45 seconds
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Great things are happening in the gym every day.
Sustain the hard work!
For Time:
Row 2000m
Then,
5 Rounds
1 Rope Climb
10 Push-Ups
15 Air Squats
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Awesome SQUATS today!
As of right now we’ve had over 465+ lbs of PRage in the gym and the 8pm hasn’t even finished yet.
The LuRong TT2B Chipper
50 Thrusters
50 Toes-to-Bar
There is a 10min time cap.
Men
Level I (1)
50 – 45 lb Thrusters
50 – Anchored Ab Mat Sit-Ups
Level II (2)
50 – 65 lb Thrusters
50 – Ab Mat Sit-Ups
Level III (3)
50 – 95 lb Thrusters
50 – Toes-to-Bar
Women
Level I (1)
50 – 30 lb Thrusters
50 – Anchored Ab Mat Sit-Ups
Level II (2)
50 – 45 lb Thrusters
50 – Ab Mat Sit-Ups
Level III (3)
50 – 65 lb Thrusters
50 – Toes-to-Bar
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RETEST DAY.
Come in prepared to demolish your old back squat and set a new personal best. #moarsquatz
Retest 1RM back squat
Then,
8min AMRAP:
5 Front Squats (135/95)
10 Bastards
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“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
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If you are participating in the LuRong Paleo Challenge and have missed one of the first three challenge WODs, you will be able to make it up on Saturday!
If you’ve missed multiple challenge WODs, please try and get one in tomorrow (Friday) during class AND on Saturday. Just let the coach know you need to make up a LuRong WOD. This is important for our team’s points!
3 rounds for time:
400m Run
15 Squat Snatches (95/65)
15 Toes-to-Bar
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REMINDER: Order by Wednesday night (25SEP13) for Kettlebell Kitchen delivery on Monday!
Top 10 reasons to come to the 6am class
1. Smaller class sizes, more 1-on-1 attention.
2. Coach is still half asleep, you might get to count those first few quarter squats.
3. Crossing Tompkins Square Park at 5:45am is kind of like a Warrior Dash.
4. Coach’s Epic Bed Head.
5. You haven’t had time to cheat on your Paleo Diet yet.
6. Your boss or the person who annoys you at work is still asleep, which makes you superior to them in every way.
7. You’re almost guaranteed a ridiculous CASH OUT.
8. All Michael Jackson from 6-7 (Prince may make an appearance from time to time).
9. Deep discussion of the latest “Breaking Bad” episode (also “Sons of Anarchy” and Steven Seagal Movies).
10. Hashtag Free Environment #nohashtags
LuRong Living Triplet Teaser
18min time cap to complete:
21, 18, 15, 12, 9, 6 and 3 reps of:
Wall balls
Deadlifts
Box jumps
Level 1
Men 14# ball, 85# deadlift, 16″ box
Women 10# ball, 55# deadlift, 12″ box
Level 2
Men 20# ball, 105# deadlift, 20″ box
Women 14# ball, 65# deadlift, 16″ box
Level 3
Men 20# ball, 115# deadlift, 24″ box
Women 14# ball, 75# deadlift, 20″ box
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