Archives: » 2014 » September

Tuesday 9.23.14

Posted 23 Sep 2014 in WOD

1a. Press – Build to 12 Rm , then 95% x 10 , 90% x 8

1b. Strict Pull-ups: Sub-max effort after every set

 

then, For Time:

30 Wall Balls 20/14

30 Box Jumps 24/20

30 KBS 70/53

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Monday 9.22.14

Posted 21 Sep 2014 in WOD

1. Squat Variation of Your Choice: Build to a 12RM, then 95% x 10, 90 % x 8

then,

 

25 Burpee Buy-in

then, 3 rounds:

10 thrusters

50 DU’s

25 Burpee Cash-Out

 

 

 

 

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Max Out Friday 9.19.14

Posted 19 Sep 2014 in WOD

1. Barbell Lift of your choice: Build to a 3rm, then 90% x 3, 90% x 3

 

then,

 

2. LuRong Paleo Challenge: Bench Mark 1: Capacity Test

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Tuesday 9.16.14

Posted 16 Sep 2014 in WOD

1. Press Variation of you choice: build to a 8rm.  Then, 90% x 8, 90% x 8

 

then, for time:

15 Pull-ups

400m Row

15 Handstand Pushups

800m Row

15 Handstand Pushups

400m Row

15 Pull-ups

 

 

 

 

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Monday 9.15.14

Posted 14 Sep 2014 in WOD

1. Squat Variation of your choice: Build to a 8RM, then 90% x 8, 90% x 8

 

then, AMRAP x 10 min

2a. Power Snatch x ascending ladder by 3’s (3,6,9 etc.) 115/75

2b. Burpees x ascending ladder by 3’s

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Wednesday 9.10.14

Posted 10 Sep 2014 in WOD

1. Power Clean + Hang Squat Clean: Build to a 1RM

2. Deadlifts: Build to a 10Rm

then, Not For Time:

3. Sled Drag x 1 lap

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Tuesday 9.9.14

Posted 09 Sep 2014 in WOD

 

1. Jerk from the rack: EMOM x 5 min

2. Press: Build to a 10 RM

then,3 RFT:

3a. Row 300m

3b. Wall Balls x 30

3b. Pull ups x 15

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Max Out Friday 9.5.14

Posted 05 Sep 2014 in WOD

1. Barbell Strength Movement of your choice (squat, press, deadlift, etc.): Build to a 3RM

 

Then, 3 RFT

2a. 12 Thrusters

2b. 12 Pull-Ups

2c. 250m Run

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