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WOD – Wednesday – 02/03/16

WOD – Wednesday – 02/03/16
A) 5 RFT
5 DB snatch 40/25 – Right
10 Pull-ups. RX+ do 3 muscle ups
5 DB snatch 40/25 – Left
20 Abmat situps
    – rest as needed
B) EMOM 16: (Alt)
20 Wallballs 20/14
4-8 HSPU, OR 2-3 wall climbs, OR 3-5 WTF

Bootcamp – Wednesday – 02/03/16

A) 3 Rounds NOT For Time
4 Turkish Get-ups
8 Tire Flips (you may grab a partner or 2 if needed)
B) 21-15 9
Burpees
KB Snatch – choose weight
       1 Mile Run Cash out (sub for 1,600m row if physically UNABLE to run)

WOD – Tuesday – 02/02/16

AMRAP 12:
30 power snatch; 135/95
60 bar facing burpees
120 dubs (Scale to 240 singles)
      Cool down with 12-15 min row/bike – easy pace

Bootcamp – Tuesday – 02/02/16

AMRAP 20:
8 box Jumps 24/20
8 SDHP’s 53/35
8 Knees to Elbows
200m Run
    (use chips to keep track of your rounds)

WOD – Monday – 02/01/16

WOD – Monday – 02/01/16
A) EMOM 14: (alternating)
4 Squat Cleans. Start at 65%. Build if possible
12-15 Box Jump Overs 24/20″
B) AMRAP 16: ‘Cindy-ish’
5 Pull-ups
10 Push-ups
15 Air Squats
every 2:00; including 0:00 must stop and do 1 clean and jerk; 185/125

Bootcamp – Monday – 02/01/16

A) 3 Rounds NOT For Time:
12 Ring Rows
15 Russian Twists w/ medball
18 Air Squats
B) 21-18-15
Wallballs 20/14
Kettlebell Swings 53/35
Push-ups

WOD – Friday – 01/29/16

WOD – Friday – 01/29/16
OPEN PREP
todays workout is written exactly how we would tackle (prepare for) one of the Open workouts…
A. Power clean + push jerk. Build to a moderate single
B. 3 rounds NOT For Time: (work at 75% capactity)
3 TnG clean and jerk (Use same working weight for part C)
3 TTB
Sprint 50m
– walk back slowly from 50m sprint (as your rest between rounds). This is warm-up for Part C.
C) 7 Min Ladder…. (Open WOD 13.4)
3-6-9-12 etc..
Clean and Jerk 135/95
TTB

Bootcamp – Friday – 01/29/16

2 Rounds For Time
800m Run
30 DB Snatch 40/25
30 Abmat Sit-ups
5 Rope Planks (any time during WOD)
30 Air Squats
5 Wall Climbs (Scale to 8 wtf’s)

WOD – Thursday – 01/28/16

WOD – Thursday – 01/28/16
Lurong Living – Week 2 Challenge WOD: (Power Ball)
AMRAP 13:
10 Power Cleans
20 Wallball
30 Double Unders
    RX = 135/95 and 20/14# ball to 10′ target
    Scaled = 95/65 20/14 to 9′ target, and 30 singles
    Beginner 65/45 and Medball cleans instead of wallball – 20/14 and 30 singles
General Class WOD:
21-15-9
Burpee Box Jump Overs 24/20
DB Snatch 40/25
    Run 400m after each Round
NOTE: you are welcome to do the lurong wod, but keep in mind we are doing clean & Jerks tomorrow.

Bootcamp – Thursday – 01/28/16

B) For Time:
30-20-10
KB swings; 53/35
goblet squats
HR pushups
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Today’s WOD

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