tuesday 11.13

IMG 1951Skill:

           bench press

Strength:

        bench press:3x10

        kb row: 3x10

WOD:

         "Cindy" 10 min 

Read more: tueday 11.13
 

monday 11.12

So proud of the our athletes this weekend! 

Ryan 7th, Emmy 18th, Ashley 8th(sc), Chris 40th, Tony 39th, Braden 17th, Jared 57th, Sarah 12th and Brent (33% RTE1) 12th! 

thumb photo-4Skill:

           power clean

Strength:

        dl:10rm 

WOD:

         death by power clean 185/135 or 75% of 1rm

Read more: monday 11.12
 

friday 11.9

IMG 1937Skill:

           power snatch

Strength:

        power snatch: 3.3.3.3 (stay light)

WOD:

        Lurong Challenge

        "Randy"

         

Read more: friday 11.9
 

thrusday 11.8

IMG 2018Skill:

           front squat

Strength:

        front squat: 4rm 

WOD:

         8 amrap

         8 squat cleans

         8 v-ups

Read more: thrusday 11.8
 

wednesday 11.6

IMG 2058Skill:

           weighted push-ups

Strength:

        weighted push-up: 4x12

        ring row: 4x10

WOD:

         7 otm

        10 tuck jumps

        M.E. push-ups 

Read more: wednesday 11.6
 

tuesday 11.6

IMG 2036Skill:

           squat clean

Strength:

        db lunge: 4x8

        weighted sit-ups: 4x12

WOD:

         4 rounds

        200m run

        10 db hang squat clean thruster (35/25)

Read more: tuesday 11.6
 

monday 11.5

Skill:

          kb swing

Strength:

        press: 3 rm 

WOD:

         Lurong Challenge

5 rounds

20 burpees

20 kb swings 

Read more: monday 11.5
 

friday 11.2

Sorry about the lack of picture computer is acting up!
Skill:

           power snatch

Strength:

 hb back squat: 50reps @ bw  

WOD:

         5 amrap

         5 burpees

         10 power snatches

Read more: friday 11.2
 

thursday 11.1


Skill:

           weighted pull-ups

Strength:

weighted c2b pull-ups: 3rm 


1mile run

       

WOD:

         3 rounds (:45on :15off)

         box jumps (30/24)

         renegade rows

         pull-ups

Read more: thursday 11.1
 

wednesday 10.31

 15 days! 

IMG 2049Skill:

          

         

WOD:

        Lurong Challenge WOD 5

           25 amrap

         25 cal row

         100 double unders/singles

         80 kbs (53/35)

         100 air squats

         60 push-ups/ knees

         100 double unders/ singles

         40 sit-ups

         100 walking lunges

         20 burpees





Read more: wednesday 10.31
 

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