Category Archives: WOD

2015-10-14

| October 13, 2015

The Motivator Lurong WOD #5 Metcon (AMRAP – Reps) 9 Min AMRAP Level IIIShoulder to Overhead at 115/85Penalty: 20 Double UndersFront Rack Lunges at 115/85Penalty: 5 BurpeesRepeat until time expires… Level IIShoulder to Overhead at 95/65Penalty: 20 Single UndersFront Rack Lunges at 95/65Penalty: 5 BurpeesRepeat until time expires… Level IShoulder to Overhead at 65/35Penalty: 20 […]

2015-10-15

| October 14, 2015

Blaster Back Squat (5-5-5-5-5) Metcon (Time) 3 RFTRx:15 Box Jumps 24/2015 WBS 20/14400m Run Scaled:15 Box Jumps 20/2015 WBS 14/10400m Run

2015-10-16

| October 15, 2015

Chunker Metcon (Time) Rx:Buy In: 800m Row21,15,9DL 225/150Burpees Over the BarCash Out: 800m Row Scaled:185/125

2015-10-17

| October 16, 2015

Partner WOD Metcon (Time) Teams of 2 “Helen”3 RFT:400m Run21 KBS 53/3512 Pull-ups Then, “Grace”30 Clean/Jerk 135/95

2015-10-19

| October 18, 2015

Strike Power Clean + 2 Front Squats (1-1-1-1-1-1-1) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Scaled:75/55Banded Pull-ups

2015-10-20

| October 19, 2015

Lurong WOD #1 Retest Lurong Challenge WOD #1 (AMRAP – Reps) Men2 RFR:0-1 Min: Deadlift 155/115/751-2 Min: Rest2-3 Min: Box Jump Overs 30/24/203-4 Min: Rest4-5 Min: Hang Power Cleans 155/115/755-6 Min: Rest6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips7-8 Min: Rest8-9 Min: Thrusters 155/115/759-10 Min: Rest10-11 Min: Row for Cal11-12 Min: RestRepeat Women2 RFR:0-1 Min: Deadlift […]

2015-10-21

| October 20, 2015

Flank Bench Press (Take 15 min to find 1RM) Metcon (AMRAP – Rounds and Reps) 12 min AMRAPRx:40 DU20 OH Plate Lunges 45/3510 Chest-to Bar Pull-ups Scaled:40 SUx220 OH Plate Lunges 35/2510 Banded Pull-ups

2015-10-22

| October 21, 2015

Stance Metcon (Time) Rx:1 Squat Clean 135/95200m Run2 Squat Clean 135/95200m Run4 Squat Clean 135/95200m Run8 Squat Clean 135/95200m Run4 Squat Clean 135/95200m Run2 Squat Clean 135/95200m Run1 Squat Clean 135/95200m Run Scaled:95/65

2015-10-23

| October 22, 2015

Jive Hang Snatch (Take 15 min to find 1RM) Metcon (AMRAP – Rounds and Reps) Rx:5 min AMRAP20 KBS 70/5320 GS Push-upsRest 1 min, repeat Scaled:5 min AMRAP20 KBS 53/3520 GS Push-upsRest 1 min, repeat *Score=worst of the 2 rounds

2015-10-24

| October 23, 2015

Partner WOD Metcon (Time) Teams of 2:100 DU800m Run Together120 Sit-ups80 Power Cleans 115/7540 Burpee Pull-ups20 Toes to Bar10 HSPU800m Run Together100 DU