tuesday 10.9  

old school photo

IMG 0482_1Skill:

           pull-ups

Strength:

       Lurong Challenge 2

        8 amrap

        max pull-ups 6 attemps  

WOD:

         5 rounds :30each 

        rkb swing 70/53

        rest

        ab mat sit-ups

        rest


 

Read more: tuesday 10.9
 

monday 100812

551112 404098139653305_1192912821_nSkill:

           

squat snatch/power snatch

Strength:

        1 power snatch + 1 squat snatch (demo:squat snatch)

WOD:

         5-10-15-10-5

         power snatch (75/50)

         front squat (75/50)





Anybody know who's b-day it is? Oh ya and congrats!

Read more: monday 100812
 

friday 100512

IMG 1684Skill:

           rope climb

Strength:

        bench press: 3rm

        bb bent row: 3x5

WOD:

        3 rounds

        5 wall walks

        10 renegade row

        400m run

 

   Twisted tea Fridays! 

Read more: friday 100512
 

thursday 100412

IMG 1810Skill:

           squat clean thruster

Strength:

        squat clean thruster: 1rm 

WOD:

         death by squat clean thruster (115/80)


Paleo meals must be in by friday for next weeks deliveries!

Read more: thursday 100412
 

wednesday 100312

IMG 1824Skill: 

           double unders / ttb

Strength:

      pull-ups: 3rm

        

WOD:

         Lurong Challenge WOD 

        5 amrap

        max double unders (w/ 3 burpee penalty each break)

         5 minute rest


           8 amrap

         6 ttb

         12 pull-ups

         24 grasshoppers

          

Read more: wednesday 100312
 

tuesday 100212

IMG 1855Skill:

           power clean

Strength:

        power clean: 3rm 

WOD:

"The Chief"

 5 rounds

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute.

 

Read more: tuesday100212
 

monday 100112

IMG 1852Skill:

          

dl / ring dips

Strength:

       a) 10 min to get a heavy 1 deadlift

       

       b) OTM 10

           odd- 3 dl at 80%

           even- 8 ring dips


WOD:

         2 x 400m run: 2 min rest

 

Read more: monday 100112
 

friday 092812

IMG 1720Skill:

           overhead squat / power clean

Strength:

        bent over bb rows: 4x8

        weighted lunges: 4x8

WOD:

         5 amrap

         8 power clean (115/80)

         8 ohs (115/80)

Read more: friday 092812
 

thursday 092612

IMG 1795Skill:

           kb swing

Strength:

        press: 3rm 

WOD:

         5 rounds

         20 burpee

         20 kb swings (53/35)

Read more: thursday 092612
 

wednesday 092612

IMG 1805Skill:

           v-ups

Strength:

        l-sit: 2min

        weighted sit ups: 3x15 

        

WOD:

         4 rounds

        400m run

        15 v-ups

        20 box jumps (24/20)



World: meet my 96 year young Gram!

        

         

Read more: wednesday 092612
 

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