Wednesday, November 12, 2014

TABATA with balls

TABATA

Wall Ball
Med Ball Cleans
Burpee over Ball
Sit-ups with Ball Overhead



Monday, November 10, 2014

TABATA basics

TABATA

Pull-ups
Push-ups
Sit-ups
Squat



Friday, November 7, 2014

Lurong WOD #10


Lurong WOD #9

AMRAP in 9 minutes

20 Ground to Overhead
7 Bar Facing Burpees
15 Ground to Overhead
7 Bar Facing Burpees
10 Ground to Overhead
7 Bar Facing Burpees
5 Ground to Overhead
7 Bar Facing Burpees
As many ground to overhead with time remaining 




Lurong #8

AMRAP

4 minutes Row for Calories
Rest 1 Minute
3 Minutes Chest to Bar Pull-ups
Rest 1 Minute
2 Minutes Back Squat
Rest 1 Minute
1 Minute Shoulder to Overhead



Sunday, October 26, 2014

Lurong WOD #7

AMRAP in 7 minutes:

6 Handstand Push-ups
8 Kettlebell Swings (70/53)
12 Sumo Deadlift High Pulls (70/53)



Yay Pull-ups

10 Rounds for Time:

3 Weighted Pull-ups (45/20)
5 Strict Pull-ups
7 Kipping Pull-ups