tuesday 10.23

IMG 1970Skill:

           explosive push-ups

Strength:

        kb plank row: 3x10

        explosive push-ups:3x10

WOD:

         3 rounds (1min each)

         chest tap push-ups

         sit-ups

         rest


Lurong Challenge WOD 4 will be Wednesday

Read more: tuesday 10.23
 

monday 10.22

  The old man did it again 3rd place!

IMG 1982Skill / warm-up:

           squat clean(squat clean demo)/ 3 x 2min squat hold

Strength:

        squat clean: 3rm (hands must stay on bar) 

WOD:

         15 amrap

         200m run

         10 squat clean (135/95)

         5 burpees

Read more: monday 10.22
 

friday 10.19

IMG 1867Skill:

           pistol / ankle mob

Strength:

        back squat: 3x10 @ 75% of 1rm followed with 10 split squat jumps (split squat jumps) 

WOD:

         2 rounds

         2min of pistols

         3min of pull-ups

         2 min rest


5 min fridays R back

 double unders

         

Read more: friday 10.19
 

thursday 10.18

IMG 1809Skill:

           hollow rocks

Strength:

        db push press: 3xme (35/25)

        hollow rock: 3x20 videos (hollow rock pt1)(hollow rock pt2)

WOD:

         14 amrap

         200m run

         15 g20 (45/25)

         10 plate hop overs

Read more: thursday 10.18
 

wednesday 10.17

IMG 1875Skill:

           hspu

Strength:

        front squat: 3rm 

WOD:

         Diane ladder

         7 amrap

        1-1-2-2-3-3-4-4...

        deadlift (225/155)

        hspu

Read more: wednesday 10.17
 

tuesday 10.16

IMG 1767Skill:

           power clean

Strength:

       power clean: 3-3-2-2-1-1

       

WOD:

         3 rounds (:45on :15rest each) 

         rkb swings (70/53)

         box jumps (24/20)

         double unders

Read more: tuesday 10.16
 

monday 10.15

T minus 1 month 'til go time!

IMG 1881Skill:

           back squat how to bail

Strength:

        back squat: heavy 1

        pull-up: heavy 2


        500m row M.E.

WOD:

      a)  3 amrap

          burpee pull-up


      b) 5 otm 100m runs

     

     

         

Read more: monday 10.15
 

friday 10.12.12

Not sure you know but it is my BIG/older sisters 33rd B-Day! 


417443 109460645864850_804158777_nSkill:

           

Strength:

        back squat: heavy 1 / 3x2 @ 85% of   heavy 1 

WOD:

         tabata (1min rest between exercises) 

        push-ups

        squats

        burpees 

Read more: friday 10.12.12
 

thursday 10.11

IMG 1901Skill:

           press/push press/push jerk

Strength:

        press/push press/push jerk:3rm

        rev band fly: 3x20

WOD:

         5 amrap

        5 s2o (185/125)

       10 t2b

Read more: thursday 10.11
 

wednesday 10.10

IMG 1867Skill:

           sl rdl

Strength:

        single leg rdl (bb): 3x8

        box jump: 3x5 (34/28)

        

WOD:

         15 amrap

         8 dl (245/170)

         600m run

Read more: wednesday 10.10
 

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