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
 

wednesday 10.24

IMG 1966Skill:

           front squat

Strength:

        front squat: 5rm 

WOD:

Lurong Challenge WOD 4      

12 amrap

         30 burpee box jumps (30/24)

         30 ohs (115/80)

         30 t2b

         10 muscle ups

 

scaled: 30 burpee box jumps (20/16)

           30 ohs (45/30)

           60 ab mat sit-ups

                                                                40 pull-ups

                                                                40 dips

   

Read more: wednesday 10.24
 

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
 

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