9-20-14
“Fight Gone Bad” 3 rounds for Max Reps: 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Presses (75/55) 1:00 Rowing for Calories 1:00 Rest
9-19-14
Complete for time: 100 Double-Under Buy-In 21-15-9: Kettlebell Swings (70/53) Hand-release push ups 100 Double-Under Cash-Out Skill: Practice Hand Stands (wall walks, shoulder touches, kipping)
9-18-14
Lurong Living Paleo Challeng WOD #3 – Triple Tester 11 Minute AMRAP: Ascending Ladder (3, 6, 9, 12, 15, 18…..) of the following movements: Wall Balls Box Jumps Deadlifts Movement Details – Men Level III (3) Wall Balls- 20 lbs …
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9-17-14
Deadlift – Choose the type based on your experience/ability. 10-8-6-4-2 reps Snatch-grip with 2 in. deficit Snatch-grip Conventional Cashout 2 rounds, :30s on/:30s off: Hollow Position Hold Superman Hold V-Sit Hold Good Morning Hold (45/35) Notes: Snatch-Grip DL with deficit …
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9-16-14
The Following WOD is for Paleo participants ONLY. Non-participants see Alternate WOD. Lurong Living Paleo Challenge WOD #2 The Olympian Complete As Many Reps as Possible in 9 mins: 20 Ground-to-Overhead 7 Bar Facing Burpees 15 Ground-to-Overhead 7 Bar Facing …
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9-15-14
LURONG LIVING PALEO CHALLENGE BENCHMARK #1: CAPACITY TEST Complete as many reps as possible per the time allotted for each movement. There is 1 minute of rest built in between each movement. Total workout is 13 minutes with 10 minutes …
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9-13-14
SCHEDULE SATURDAY SEPTEMBER 13: PRAIRIEVILLE: 7:00 TO 9:00 A.M. Weightlifting Clinic with Guillermo Bujanda. Open to all Virtus members. REGULAR WOD AT 8:00 a.m. GONZALES: 7:00 a.m. and 8:00 a.m. WODs. NUTRITION CHALLENGE FOLKS: If you need your measurements done, …
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9-12-14
“Gulch” Complete 7 rounds For Time: 7 Chest to Bar Pull-Ups 7 Push Jerks (155/105) 7 Burpees Cooldown: Alternating Tabata Plank Holds/Hollow Rocks = 8 rounds/4 minutes Video posted was recommended by 6-year-old Sophia, who says “He could totally win …
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