9-23-14
“Death by Power Clean” 20 Minute Running Clock On the 1st Minute – 1 Power Clean On the 2nd Minute – 2 Power Cleans On the 3rd Minute – 3 Power Cleans Rx Weights – 135/95 Continue as far as …
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9-22-14
Complete for time: 30 Chest-to-Bar Pull-Ups 400m Run 15 Overhead Squats, 135/95 800m Run 15 Overhead Squats, 135/95 400m Run 30 Chest-to-Bar Pull-Ups
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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