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




Saturday, October 25, 2014

C&J + TTB

3 Rounds for time:

25 Toes to Bar
5 Clean and Jerks (205/125)




Friday, October 24, 2014

The Ghost

6 Rounds for Reps:

1 Minute Row for Calories
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest


Snatch Balance

Snatch Balance

1-1-1-1-1-1-1




Lurong WOD #6

8 Minute AMRAP:

Snatch (95/65)
Toes to Bar

15-15, 12-12, 9-9, 6-6, 3-3, 6-6, 9-9, 12-12, 15-15, 12-12…..




Monday, October 20, 2014

Rope Climb

AMRAP in 15 minutes:

2 Rope Climbs to 15
20 Wall Ball Shots
Run 200 Meters