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
 

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
 

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