October 27, 2013
Snatch*
Establish a 1RM
Then.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
*The asterisk means this is a benchmark/important workout not to be missed.
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Today's WOD
Your workout of the day!
October 25, 2013
“White”
5 rounds for time of:
3 Rope Climbs
10 Toes-to-bar
21 Walking Lunges with a 45# plate held overhead
400m run
“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.”
October 24, 2013
Front Squat
Establish a 3-rep max
Then,
12-min AMRAP
1 Front Squat (95/65)
1 Bastard
2 Front Squats
2 Bastards
3 Front Squats
3 Bastards… and so forth.
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October 23, 2013
You guys beasted out some amazing Bear Complexes today. Keep up the hard work.
15-minute AMRAP:
250 m Row
25 Push-Ups
October 22, 2013
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Clean
1-1-1-1-1-1-1
Bear Complex 135/95
3 Rounds for time of:
7 Sets of the following squence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Burpee penalty if you let go of the bar during a set.
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October 21, 2013
Today is our last LuRong Living WOD before we retest WODs 1-3!
Come in ready to hit the WOD hard, guys!
The LuRong Living Uphill Finisher
20-minute time cap to complete:
Ascending ladder of
– Burpees
– Front Squats
– Push Press
– Farmer Carry
This WOD ends with a finisher – make sure to check the levels!
The REP SEQUENCE:
3 burpees
3 front squats
3 push press
100m farmer carry
5 burpees
5 front squats
5 push press
100m farmer carry
7 burpees
7 front squats
7 push press
100m farmer carry
9 burpees
9 front squats
9 push press
100m farmer carry
11 burpees
11 front squats
11 push press
100m farmer carry
Men’s Levels
Level I (1)
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Over Barbell
Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups
Level III (3)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Muscle Ups
Women’s Levels
Level I (1)
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 26 lbs
Finisher: Burpee Over Barbell
Level II (2)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Pull Ups
Level III (3)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Muscle Ups
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October 20, 2013
Sorry for the late post!
Banded Deadlifts
EMOM for 8 minutes:
2 Deadlifts @ 50% 1RM + 10% band
Then,
8-minute AMRAP
20 Double-Unders
10 KBS (53/35)
40m Shuttle Sprint
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October 18, 2013
If you need to make up LuRong #6, Saturday morning will be the make-up day.
You can come to either the 9:30am or 11:30am class to make up the WOD.
20min AMRAP
5 Power Cleans (145/100)
10 T2B
15 Wall Balls (20/14)
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October 17, 2013
TGIF!
If you’ve got 10 minutes, this is good stuff:
Also, this:
4 RFT:
10 Push Press (95#/75#)
25 Burpees
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