Sunday 6.12.16 WOD
WOD NOTES Competition Day! WOD #1 “Top Gun” 20 Thrusters (135/95 lbs) 20 Sumo Deadlift High Pulls (135/95 lbs) 20 Push Jerks (135/95 lbs) 20 Overhead Squats (135/95 lbs) 20 Front Squats (135/95 lbs) **EMOM 4 Burpees **16min time cap –At 20min start WOD #2– WOD #2 “Wingman” 3 Rounds 21 Wall Balls (20,14,14,12) 14 […]
Saturday 6.11.16 WOD
WOD “Brangelina” Partner Up! 30min AMRAP Partner 1: AMRAP 3 Burpee Bar Muscle Ups (Rx=6 Burpee Pull Ups) 6 Thrusters (135,95,115,75) 12 Box Jumps (30,24,24,20) **P 1 performs the workout listed above. P2 runs 400m with MB. When P2 returns from the run, Partner 1 will grab the MB, and begin their 400m run, while […]
Friday 6.10.16 WOD
WOD NOTES Max Effort Lower WOD Every 4min for 5 Rounds, 1RM Snatch + 400m Run **Score heaviest squat snatch $ Out Tabata “L” Sits 6 Rounds, 10 on, 20 off
Thursday 6.9.16 WOD
WOD NOTES Dynamic Effort Upper Strength #1 Power Clean (12×1 EMOM @ 70%) **Complete 1 rep Every 35sec. Strength #2 Power Snatch (12×1 EMOM @ 70%) **Complete 1 rep Every 35sec. WOD 5×20 Unbroken STOH (75,55,65,45) **Between each set complete a 100m Farmers Carry with DBs in each hand (65,55,60,45) $ Out 4×18 Partner Leg […]
Wednesday 6.8.16 WOD
WOD NOTES Competition Day WOD #1 “2016 Lurong Challenge WOD #4 (modified)” In 6min Complete: 10 Hang Power Cleans 5 Burpees 8 Hang Power Cleans 10 Burpees 6 Hang Power Cleans 15 Burpees 4 Hang Power Cleans 20 Burpees 2 Hang Power Cleans 25 Burpees **Score time, + 1sec for every remaining rep and burpee […]
Tuesday 6.7.16 WOD
WOD NOTES Dynamic Effort Lower Strength Front Squat (21-15-9-6-3 Unbroken @ 55%) **Completed on the Coaches que WOD “TomKat” 21-15-12 T2B Cal Row –Then Immediately– 21-15-12 Squat Cleans (95,65,75,55) Assault Bike Cals $ Out 3 Rounds 30 Flutter Kicks 30 Scissor Kicks
Monday 6.6.16 WOD
WOD NOTES Max Effort Upper WOD “Bennifer” 0:00-10:00min 1mile run + Max Clean and Jerks (135,95,115,75) 12:00-18:00min 800m Run + Max Clean and Jerks 20:00-26:00min 400m Run + Max Clean and Jerks **Score total clean and jerks $ Out 4 Rounds 30sec on, 30sec off Anchored Toes to Bar
Sunday 6.5.16 WOD
Competition Day! WOD #1 “Summer Love” 2 Rounds 12 Front Squats (165,110,135,95) 9 Clean & Jerks (165,110,135,95) 6 Snatch (165,110,135,95) **Score time –5min Rest to WOD #2– WOD#2 “Troegenator” 27-18-9 Hang Power Cleans (135,95,115,75) HSPU **Score time $ Out 1mile Run at 70%
Saturday 6.4.16 WOD
Partner Up! WOD “Chupa Chups” Teams of 2 8 Rounds 1:00 to complete each movement 9 Power Cleans (135,95) 15 Wallballs (20,14) Max Calorie Bike –1min rest after each round– **Score total cals on bike $ Out Have a great weekend!
Friday 6.3.16 WOD
WOD Happy 42nd Birthday Patrick Regan! 6 Rounds 30/20 Cals Asasult Bike 12 Hang Snatches (75,55,65,45) –2min rest between each round– **Each round is an all out sprint! $ Out 10×100 Sprints Rest 1:1
