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Archive for the WOD Category

WOD – Tuesday – 01/26/16

WOD – Tuesday – 01/26/16
A) For Time:
21-15-9
Front squat; 135/95. RX+ 155/115
HSPU
Hang power clean
   – Rest as needed. (coaches’ discretion)
B) EMOM 16: (alternating)
15-20 Wallballs
7-12 TTB
      (half of the class will start on WB and half will start on TTB). No score for this.

WOD – Monday – 01/25/16

WOD – Monday – 01/25/16
A. EMOM 14: (Alt)
4 power snatch @ 65%+. Building if possible
10 bar facing burpees (Burpee over Bar if too crowded)
B) 3RFT:
15 Power snatch 95/65 (should be significantly light than part A)
200m Run
15 SDLHP 95/65
15 Box jumps 24/20

WOD – Friday – 01/22/16

WOD – Friday – 01/22/16
Teams of 2:
row 2k (cumulative)
then..
2 RFT
75 burpees
75 wallball shot
75 s2o; 135/95
       (partners can mix it up as they wish….use 2 bars and balls if necessary)

WOD – Thursday – 01/21/18

A) Lurong WOD: (for Lurong participants)
3 Minutes of rowing for calories
       1 Minute rest
3 Minutes of Clusters (squat clean-thrusters)
      1 Minutes rest
3 Minutes of rowing for calories
      Rx 155/105, Scaled 95/65.
Beginners do Ground to Overhead instead of Clusters 55/35
Which ever option you choose, you will do exactly the same at end of challenge to compare
      (Add up all calories and all cluster reps for score)
 

 

Gym WOD: For NON-Lurong Participants. (Although you are welcome to do the Lurong WOD if you’d like)
800m Run
60 Double Unders (120 singles)
30 Back squats 135/95
20 HSPU
400m Run
80 Double Unders (160 singles)
20 Front Squats 135/95
15 HSPU
200m Run
100 Double Unders (200 singles)
10 Squat cleans 135/95
10 HSPU

WOD – Wednesday – 01/20/16

WOD – Wednesday – 01/20/16
A. RDL @ 41×1; 10, 10, 8, 6; building
B) Row 1k buy in
then…
6 RFT
10 alt DB snatch 40/25
10 pullups

WOD – Tuesday – 01/19/16

WOD – Tuesday – 01/19/16
3 Sets of 8 Min AMRAPs, with 4 minutes rest between each AMRAP.
8 min amrap
run 200m
10 power clean + push jerk 95/65
10 box jumps; 24/20
Score 1 total rep count at end of all 3 workouts. (keep track)
The 200m run is worth 2 reps, and can earn 1 rep if halfway point is hit at end of clock.
(There are 22 reps per round)

WOD – Monday – 01/18/16

WOD – Monday – 01/18/16
A) Front Squats
4 sets @ 33×1 tempo, x 4-5 reps; building from 65%
B) Teams of 2:
10 RFT
12 thrusters; 75/55
12 bar facing burpees
run 100m
partners switch each round; each partner must complete full round
Cool Down: 10-15 min airdyne/row + some rolling out of quads

Lurong Challenge starts today! If you haven’t signed up, do it now! CLICK HERE

WOD – Friday – 01/15/16

AMRAP 23:
9 Pull-ups
15 Power snatch 95/65
21 Burpees-over-bar
       RX+ = C2B & 135/95
               OUCH!

Please NOTE We are closed on Sunday for WODAPALOOZA

WOD – Thursday – 01/14/16

4 RFT
run 800m
21 abmat situps*
12 Calorie Row*
     *you can do movements in either order to accommodate rower.

WOD – Wednesday – 01/13/16

A. RDL @ 41×1. Reps=12-10-8-6; building each set
B) For Time:
50 wallballs 20/14
20 pushup (hand release)
40 thrusters; 95/65 (RX+=115/75)
15 pushups
30 front squat 115/75 (RX+=135/95)
10 pushup
20 squat clean; 135/95 (RX+=155/115)
5 pushup
Row 25 calories
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Today’s WOD

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