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
10-15-14
Power Clean Build to a Heavy Single “Cashout” On the Minute x 10: 2 Power Cleans (75%) 5 Burpees over Bar
10-14-14
“Annie” Complete for time 50-40-30-20-10 reps of: Double-Unders AbMat Sit-Ups Back Squat 1-10-1-15-1-20
10-13-14
Lurong Living Paleo Challenge WOD 6 8 Minute AMRAP Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements: 15-12-9-6-3-6-9-12-15-12…and so on Snatch Toes-to-Bar Level 3: …
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10-11-14
REGULAR SCHEDULE: GONZALES WODS @ 7 A.M. AND 8 A.M. PRAIRIEVILLE WOD @ 8 A.M. In Teams of 2: 3:00 AMRAP at each station: Box Jump Overs (24/20) Overhead Walking Lunge (45/25# plate) Double-Unders/Singles Sumo Deadlift High Pull (70/53 Kettlebell) …
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10-10-14
Complete 5 rounds for time of: 12 Kettlebell Swings, 70/53 12 Pull Ups 200 Meter Run Level 2 KBS, 53/35 Pull Ups Level 1 KBS, 35/26 Jumping Pull Ups
