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Archive for the WOD Category

WOD – Tuesday – 02/09/16

WOD – Tuesday – 02/09/16
A) 3 Position Power Clean. Build to heavy single:
3 positions are from the floor, knee & mid thigh
B) 5 Rounds For Time:
400m Run
50 Double Unders (scale to 100 singles)
10 Dead Lifts 225/155

WOD – Monday – 02/08/16

WOD – Monday – 02/08/16

Congrats to Sandra on her first place finish at Doral Championship!

A) Build to a heavy complex:
1 Strict Press + 3 Push Press + 5 Push Jerks
B) For Time: (all on one clock)
15-12-9
thrusters; 95/65
pullups  (RX+ do c2b)
  – Row 30 Calories
15-12-9
thrusters; 115/75
pullups  (RX+ do c2b)

WOD – Friday – 02/05/16

WOD – Friday – 02/05/16
A. Thruster. From floor. Build to moderate single
B. 4 rounds…Work @ 75% Pace
4 thrusters @ 65% of Part-A
8 target burpees
SPRINT 50m
– walk back from 50m slow as rest
C) AMRAP 18: (Open-ish WOD)
30 thrusters; 75/55
10 buprees; open standard; target
30 thrusters; 95/65
15 burpees
30 thrusters; 135/95
20 burpees
30 thrusters; 155/115
25 burpees
AMRAP thrusters in remaining time 185/135

WOD – Thursday – 02/04/16

LURONG WOD
4RFT:
10 TTB
10 Snatch
   Level 3 = 135/95
   Level 2 = Knees to 90 + 95/65
   Level 1 = Abmat Sit-ups + Ground to Overhead 65/45
GENERAL CLASS WOD
3 RFT
Row 1,000m
10 man makers 40/25
20 DL 135/95
200m Run

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

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

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

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

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.

WOD – Wednesday – 01/27/16

WOD – Wednesday – 01/27/16
A) EMOM 14: (alt)
4 Shoulder to Overhead. Building if possible. Should be MODERATE
30 dubs / 60 singles + 2-3 WTF
B) For Time:
50-30-10
KB swings; 53/35
goblet squats
HR pushups
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Today’s WOD

  • Charity WOD Today!
    Charity WOD Today!
    April 30, 2016 by
    This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship...
    Read more

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