WOD – 101016

1. 3 x 3 :

  • high pull
  • muscle snatch
  • ohs
  • hang power snatch
  • power snatch
  • stretch

2. build to a difficult set of :

  • 1 snatch + 1 hang snatch

9-min amrap

3 , 6 , 9 , 12, 15 , 18……etc.

  • power snatch (75/55)
  • box jumps (24/20)

WOD – 100816

1.   2 sets :

  • run 200 m
  • walking lunge (across gym)
  • 15 air squats
  • 10 push ups
  • 2 min  “tabata” kipping practice
  • stretch

 

4 rounds

6-min to complete :

  • 200 m run
  • 4 rounds of  “cindy”
    • 5 pull ups
    • 10 push ups
    • 15 air squats

WOD – 100716

1. warm up (1 set)

  • 2-min double under practice
  • 15 air squats
  • 10 kossak
  • 10 sumo inch worms
  • stretch

2. front squat :

  • 1 x 10 : empty bar
  • 5 x 3 @ 110 – 115% of 10rm

LuRong Challenge WOD #4

10-min amrap

  • 15 wall ball
  • 30 kb swings
  • 60 double unders

level 3 : (20/14)  (32/24)

level 2 : (14/10) (24/16) 30 du

level 1 : (14/10) 9ft target, (16/12), 60 single under

WOD – 100616

1. run 400 m

2. 2 sets :

  • 10 good mornings (empty bar)
  • 10 deadlift
  • :30 handstand hold
  • stretch

3. complete the following : (15-min)

  • deadlift : 3 x 5 (dont exceed 315/205)
  • hspu : 3 sets : 3 strict + 5 kipping
    • if unable to perform, practice progressions
  • mobility

5 rounds (22-min)

  • 5 deadlift (275/175)
  • 10 hspu
  • 200 m run

WOD – 100516

1. emom : (5 -min) 30 double unders

2. 2 x 5 :

  • shoulder press
  • push press
  • push jerk
  • stretch

2. shoulder press : 5 x 2 (increasing weight)

for time (16-min)

  • 150 double unders
  • 15 shoulder to oh (135/95)
  • 100 doubles unders
  • 12 shoulder to oh (165/115)
  • 50 double unders
  • 9 shoulder to oh (185/135)

WOD – 100416

1. 2 sets :

  • 10 alternating reverse lunge
  • 10 passthroughs
  • 10 ohs
  • stretch

2. ohs : establish new 1 rep max (6 sets)

3 rounds

4-min amrap

  • 12 cal row
  • 9 ohs (95/65)
  • 7 burpees over bar

rest 4-min

WOD – 100316

1. 2 sets :

  • 15 air squats
  • 10 pistol negatives (off box)
  • 10 kossak
  • stretch

2. complete the following :

  • 3 x 10 : front rack step ups @ 100% of 10rm
    • 1-min rest between legs

12-min amrap

  • 21 box jumps (24/20)
  • 15 kb swings (32/24)
  • 9 t2b

 

WOD – 100116

1.  3 x 3 :

  • hang power clean
  • clean drop (full)
  • front squat
  • push press
  • hang squat clean thruster
  • stretch

2. hang squat clean thruster :  5 – 4 – 3 – 2 – 1

LuRong WOD #3 – (17-min cap)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

  • hang squat clean thruster
  • burpees over bar

 

  • level 3 (95/65)
  • level 2 (75/55)
  • level 1 ( 45/35)

WOD – 093016

1. 2 sets :

  • run 200 m
  • 10 passthroughs
  • inch worm (across gym)
  • :30 handstand hold
  • stretch

2. shoulder press :

  • 1 x 10 : empty bar
  • 5 x 3 : increasing weight

for time (20-min)

30 – 20 – 10

  • hspu
  • pull ups
  • burpees to target

* if unable to perform hspu:

  • hspu off box
  • 2x amount of push ups

WOD – 092916

1. warm up (1 -set)

  • 10 pistol negatives (off box)
  • 10 kossak
  • 10 sumo inch worms
  • pigeon pose (1-min each side)

2. complete the following : (25-min)

  • 3 x 10: front rack step ups @ 95% of 10rm.
  • 5 x 4 : front squat @ 105-110% of 1rm

for time (12-min)

buy-in : 500 m row

15 – 12 – 9

  • front squat (155/105)
  • box jump (30/24)