10-25-14
Teams of 2: 40-30-20-10 Power Snatch, 95/65 Box Jump Overs, 24/20 40-30-20-10 Overhead Squats, 95/65 Toes-to-Bar 40-30-20-10 Wallballs, 20/14 Burpee
10-24-14
Complete for time 10-8-6-4-2 Clean and Jerk, 135/95 After each set, complete 2 Rounds: 5 Pull-Ups 10 Pushups 15 Air Squats
10-23-14
“Christine” 3 rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps, 20in Women may scale to 65% of BW Athletes MUST demonstrate control on top of the box…no extension while jumping off. Step ups are allowed for SCALING ONLY. …
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10-22-14
Complete for time: 15 Power Snatches, 135/95 100 Double-Unders 12 Power Snatches, 135/95 100 Double-Unders 9 Power Snatches, 135/95 100 Double-Unders 6 Power Snatches, 135/95
10-21-14
“Goat Day” On the Minute x 20: Odd Minutes – Goat 1 Even Minutes – Goat 2 Athletes have 25 mins to warm-up and establish two “Goat” exercises. Once their equipment is set up, they will work on those exercises …
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10-20-14
Lurong Living Paleo Challenge WOD #7 As Many Reps As Possible in 7 mins: 6 Handstand Push Ups 8 Kettlebell Swings, 70/53 12 Sumo Deadlift High Pulls, 70/53 (KB) Level 2: Hand-release push ups KBS, 53/35 Sumo Deadlift (NO HIGH …
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10-18-14
In Teams of 3: Complete AMRAP in 20 minutes: 10 Kettlebell Snatches, 70/53 15 Calorie Row At the call of Go, the Athlete 1 can start the KB Snatches. When completed, advance to the rower. Once Athlete 1 advances, Athlete …
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10-17-14
Complete 3 rounds For Time: 400 Meter Run 30 Box Jumps, 24/20 20 Push Presses, 115/75 Level 2: BJ, 20/16 PP, 95/65 Level 1: BJ, Step-ups allowed PP, 75/55
10-16-14
Deadlift Build to a Heavy 3 Rep Build to a Heavy 10 Rep “Cashout” As Many Reps as Possible in 5 mins: 5 Deadlifts, 185/125 10 Wallballs, 20/14
