Wednesday, September 24, 2014

Alexander

5 Rounds:

31 Back Squats (135/95)
12 Power Cleans (185/125)



Brenton

5 Rounds for time:

100 meter Bear Crawl
100 meter Broad Jump*

*Perform 3 Burpees for every 5 Broad Jumps





Monday, September 22, 2014

Lurong WOD #3

AMRAP in 11 minutes:

3,6,9,12,15,18,21....

Wall Ball Shots
Box Jumps
Dead-lift




Lurong WOD #2

9 Minute AMRAP

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 for time remaining





3 Rep Strict Press

Shoulder Press

3-3-3-3-3-3-3



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





Monday, September 8, 2014

Back Squat and Sprint

10-9-8-7-6-5-4-3-2-1 Back Squat (3/4 Bodyweight)
40m Shuttle Sprint



Sunday, September 7, 2014

Tabata with Kettlebells

KB Snatch
KB Swing
KB Step-ups
KB Waiter Walks