Friday, September 19, 2014

Lurong WOD #1

4 minutes of Row for Calories
1 minute Rest
3 minutes of Chest to Bar Pull-ups
1 minute Rest
2 minutes Back Squat (165/115)
1 minute Rest
1 minute Shoulder to Overhead (135/95)




McGhee

AMRAP in 30 minutes:

5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps



Tuesday, September 16, 2014

Hoover Snatch

Hoover Ball Friday 

then.....

21 Snatch 
Rest 3 minutes
15 Snatch
Rest 2 minutes
9 Snatch








Monday, September 15, 2014

Leggy

100 meter Walking Lunge
800 meter Run
100 Air Squats




Bar Muscle-ups

10 Minute AMRAP

5 Bar Muscle-ups
10 Thrusters (135/95)




Wednesday, September 10, 2014

Ultimate Whitewater Experience

Row 1000m for Time

Every minute on the minute take a bucket of river water to the face









3 Rep Front Squat

Front Squat

3-3-3-3-3