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
 

tuesday 10.30

IMG 1999Skill:

           bench press

Strength:

        bench press: 4x5

        ring row: 3x10

WOD:

        OTM 8

       15 bar hops

       M.E. s2o (115/80)

Read more: Tuesday 10.30
 

530pm is still on.  NO 630pm class

monday 10.29

IMG 1544Skill:

           kb snatch (demo: kb snatches)

Strength:

        deadlifts: 3rm

        band face pulls: 3x10

WOD:

         10 amrap

         10 kb snatches 5ea (53/35)

         15 goblet squats

         20 kb swings

Read more: monday 10.29
 

friday 10.26

IMG 1981Skill:

           bb thruster

Strength:

       bb thruster: 3rm 

WOD:

         tabata

         wall ball

         kb sdhp 

         

Read more: friday 10.26
 

thursday 10.25

IMG 1938Skill:

           hang clean/ power clean

Strength:

        shoulder press: 3rm

        hangclean: 3rm

WOD:

         10 otm

         15 double unders/ 5 burpees

         M.E. power clean (155/105)

Read more: thursday 10.25
 

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