10/31/13..WOD

10/25/13..WOD

Warm up:TC

Skill/Strength:

  • Push Press Working to 3 REP MAX

WOD:

For time:

Row 500

  • 30 Wallballs 20/14
  • 30 HR Push Ups
  • 100′ Walking lunge 45/25
  • 20 Wallballs 20/14
  • 20 HR Push Ups
  • 100′ Walking Lunge
  • 10 Wallballs 20/14
  • 10 HR Push Ups
  • 100′ Walking Lunge 45/25

Row 500

Row 500

 

10/14/13…WOD

Warm up:TC

Skill/Strength:

CORE WORK

3 Rounds

  • 45 SEC Plank Hold
  • rest 15 sec
  • 45 SEC Right Side Plamk Hold
  • rest 15 sec
  • 45 SEC Left Side Plank
  • rest 15 sec
  • MAX AB MAT SIT-ups
  • rest 15 sec

WOD:

“Death by 10 Meters”

10 Meter Run Down and Back

MIN 1……10 Meter run, MIN 2………20 Meters

10/23/13..WOD

Warm up: TC with 10-15 MINS Shoulder MOBILITY.

 

WOD:

Lurong# 7

20 Min Time Cap:

Ascending Ladder of

  • Burpees
  • Front Squat
  • Push Press
  • Farmer Carry

 

Burpees
Front Squats  95/65
Push Press  95/65
Farmer Carry at 53/35
Finisher: Burpee Muscle Ups

The Rep Sequence

Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)

10/21/13…WOD

Warm up: TC

Skill/Strength:

  • Front Squats 5×3 @75-85% (AMRAP Last Set)

WOD:

For Time:

  • Run 400 
  • 21 Deadlift 225/155
  • 21 Box Overs 24/20
  • Run 200
  • 15 Deadlift 225/155
  • 15 Box overs 24/20
  • Run 200
  • 9 Deadlifts 225/155
  • 9 Box Overs 24/20
  • Run 400

 

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