10-28-14
Complete for time: 750 Meter Row 150 Double-Unders 1 Mile Run 150 Double-Unders 750 Meter Row
10-27-14
LURONG LIVING PALEO CHALLENGE BENCHMARK #8 (#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 …
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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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