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  • 10252014

    1) 5x5 Tempo pull-ups (3030)

    2) 8-1

    Power cleans 155/105

    Push press 155/105

    Push jerks 155/105


  • 10242014

    1) 5x1 Clean and jerk (pwr/full/full) + Jerk after last clean AHAP

    2)

    1:00 Deadlifts 225/155

    Then 

    8min AMRAP 

    10 Bar facing burpees

    100m shuttle sprint

    then 

    1:00 Deadlifts 225/155

     


  • 10232014

    1)  Snatch TnG 5x1 (pwr/full/full/) AHAP

    2) 3 Rounds

    20 Box jumps 30/24

    25 C2B Pull ups

    20 Box jumps 30/24

    Rest :90


  • 10222014

    1) 5x10 weighted step ups to a 20" box with barbell on back AHAP

    2) Lurong workout 7

    7 Min AMRAP 

    6 HSPU

    8 American KB Swings 70/53

    12 SDHP 70/53

    3) 4x1:00 plank holds (if you can do this in rings do so) 


  • 10212014

    1) 3 Rounds

    20 sledge swings

    100' tire flip

    15 burpees

    200m run

    In two teams complete as a relay.

    **NOTE** 

    You're probably going to get a little dirty during this WOD so don't dress to impress. 

     

     


  • 10202014

    1) 10 hill sprints rest on walk back down

    2) For total reps 

    5:00 of KB snatches  53/35   

    1:00 Rest   

    3:00 of Double Unders   

    1:00 Rest   

    5:00 KB Snatches 53/35

    3) 5x45 sec l-sits

  • 10182014

    1) 5x3 clean + Jerk touch and go AHAP (power/power/full jerk after the full clean)

    2) 5 rounds of   

    250m row   

    10 Push presses 95/65   

    10 Overhead walking lunges 95/65

    Rest: 90sec

  • 10172014

    1) Snatch 5x3 AHAP pwr+pwr+full

    2) 20 Min AMRAP

    10 KBS

    10 Goblet squats 

    10 KB sit ups

    every time you set down the KB run 200m, use the same KB for all three movements AHAP


  • 10162014

    Team series WOD 5(ish)

    in teams of three complete the following for time

    150 wall-ball shots, 20 / 14 lb. to 10-foot target

    100 cleans, 155 / 105 lb.

    50 muscle-ups



  • 10152014

    1) Front squats 2x5, 2x3, 3x1 AHAP

    2) Lurong workout 6 

    8 Min AMRAP

    15 Snatches at 95/65
    15 Toes to Bar
    12 Snatches at 95/65
    12 Toes to Bar
    9 Snatches at 95/65
    9 Toes to Bar
    6 Snatches at 95/65
    6 Toes to Bar
    3 Snatches at 95/65
    3 Toes to Bar
    6 Snatches at 95/65
    6 Toes to Bar
    9 Snatches at 95/65
    9 Toes to Bar
    12 Snatches at 95/65
    12 Toes to Bar
    15 Snatches at 95/65
    15 Toes to Bar
    12 Snatches at 95/65
    12 Toes to Bar
    ...and so on



  • 10142014

    1) 2x1000m Row 

    2) 125 Burpee box jump overs for time

    3) 3x1:00 hollow holds


  • 10132014

    1) Every 45 Sec for 5:15 complete 3 muscle ups

    2) For time

    200m Run

    18 HSPU

    18 KB Clean and press (alt arms)

    400m Run

    15 HSPU

    15 KB Clean and press (alt arms)

    800m Run

    12 HSPU

    12 KB Clean and press (alt arms)

    400m Run

    9 HSPU

    9 KB Clean and press (alt arms)

    200m Run

    6 HSPU

    6 KB Clean and press (alt arms)

     


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