Thursday 6.2.16 WOD
Dynamic Effort Lower Strength Overhead Squat (21-15-9-6-3 Unbroken @ 65%, from the ground) **This will be compeleted on the Coaches que WOD “Boat Race” 2000m Row Every 2 minutes stop and complete an infinite up ladder of clean and jerks (95,65,75,55) **15min time cap $ Out 3×12 Ab Fallouts
Wednesday 6.1.16 WOD
WOD NOTES Competition Day! WOD #1 “2016 Lurong Challenge WOD 3” 2 Min. Deadlifts (275,195,185,125,95,65) 1 Min Rest 2 Min Back Squats (225,145,135,85,A,A) 1 Min Rest 2 Min. STOH (185,105,95,55,45,35) **Rx+,Rx+,Rx,Rx,S,S **Score total reps WOD #2 “Death By MedBall Sit Up” At Min 1 complete x1 MB Sit Up (14,12,12,10) Min 2 complete x2 MB […]
Tuesday 5.31.16 WOD
WOD NOTES Dynamic Effort Upper Strength Power Clean (x1 @ 65% Every 40sec. for 12 Rounds) Strength Power Snatch (x1 @ 65% Every 40sec. for 12 Rounds) WOD “Sugar Daddy” 42 Wall Balls (20,14) 21 T2B 30 Wall Balls 15 T2B 15 Wall Balls 9 T2B $ Out 100 Barball Side Bends
Monday 5.30.16 WOD
Memorial Day Weekend Schedule Friday, Saturday, Sunday – Normal Schedule Monday – 8:30 and 9:30am WODs, 10:30 Open Gym **Babysitting Available at 8:30am & 9:30am Partner Up or Complete Solo Choose “Murph” or “The Legend” WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]
Sunday 5.29.16 WOD
Memorial Day Weekend Schedule Friday, Saturday, Sunday – Normal Schedule Monday – 8:30 and 9:30am WODs, 10:30 Open Gym **Babysitting Available at 8:30am & 9:30am Click for WOD NOTES Competition Day! WOD #1 “See ‘n Say” 800m Run 25 Push Press (96,65,75,55) 800m Run 25 Push Jerks (135,95,115,75) 800m Run 25 Split Jerks (155,105,135,95) **Take […]
Saturday 5.28.16 WOD
“24 in 24” Final Workouts Read More & Donate Memorial Day Weekend Schedule Friday, Saturday, Sunday – Normal Schedule Monday – 8:30 and 9:30am WODs, 10:30 Open Gym **Babysitting Available at 8:30am & 9:30am 8:30 & 9:30 WOD Partner Up or Complete Solo “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats […]
Friday 5.27.16 WOD
24 Hero WODs in 24 Hours event Read More & Donate 6am & 9:30am WOD “Abbate” Click Here to read the workout In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010 12noon WOD “J.T.” Click Here to read the workout In honor of Petty Officer […]
Thursday 5.26.16 WOD
WOD NOTES – Click Here 24 in 24 & Memorial Day weekend schedule below Dynamic Effort Upper Strength Shoulder Press (3×8 @ 80%) **If you fail to complete the given reps in a set, continue with push press and then push jerk at the same percentage WOD “Radio Flyer” 3 Rounds 21/18 Cal Row 15 […]
Wednesday 5.25.16 WOD
Competition Day! WOD #1 “2015 Lurong Challenge WOD 2” In 12min Complete 21-15-9-6-3 Wallballs Power Snatches **Add 1sec. for each additional rep Rx+ (20,14)(95,65) Rx (14,10)(75,55) Scaled (14,10)(GTOH45,35) –At 17min start WOD 2– WOD 2 “Ickey Shuffle” 1000m Row 800m Run 60 Sit Ups 40 Assault Bike Cals 20 Burpees $ Out 3x30sec Hollow Rock […]
Tuesday 5.24.16 WOD
WOD NOTES Dynamic Effort Lower Strength Sumo Deadlift (6×3 @ 75%, speed pulls) WOD **Last completed 10.14.15 “1/2 “Kevin”” 3 Rounds 16 Deadlifts (185,115) 16 Hanging Hip Touches 400m Run with DBs (10,5) **Rx+ Run with DBs (15,10) **Use DBs and/or metal plates to run with Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, […]
