Category: WOD

WOD – 102516

1. 3 x 3 :

  • muscle clean
  • hang power clean
  • clean drop (full)
  • power clean
  • clean drop (full)
  • stretch

2. power clean – build to a heavy single

  • do NOT exceed 8 sets.

for time (16-min)

5 – 4 – ·

WOD – 102416

1. 2 sets :

  • 20 air squats
  • 10 kossak
  • 10 push ups
  • stretch

2. bench press :

  • 2 x 10 : light weight
  • 5 x 3 : increasing weight

*practice rope climbs between sets*

3 rounds

2 – min at ·

WOD – 102216

1. 2 sets :

  • 10 passthrough
  • 10 wall squats
  • 10 kossak
  • 10 sumo inch worms
  • 10 push ups
  • stretch

LuRong Baseline Re-Test

2 Rounds for Time:

500 Meter Row
40 Goblet Squats (24/16)
30 Wall Sit Ups
20 Deficit Push
·

WOD – 102116

1. 2 x 5 :

  • muscle clean
  • hang power clean
  • clean drop (full)
  • hang squat clean
  • stretch

2. complete the following :

  • 3 x 3 : hang squat clean (build to 60-70% of your max)
  • 2 x 10 : russian
·

WOD – 102016

1. warm up

  • 10 passthroughs
  • 10 pistol negatives (off box)
  • 10 Bulgarian split squat (body weight)
  • stretch
  • 1 x 3 :
    • high pull
    • muscle snatch
    • ohs
    • hang power snatch
    • power snatch
    • stretch

complete the following (20-min)

  • front rack step ups
·

WOD – 101916

1. 2 sets :

  • 10 passthroughs
  • 10 ohs
  • 10 push ups
  • 5 kb snatch (each arm)
  • OH kb walk
  • stretch

2 complete the following : (15-min)

  • run 400 m
  • 2 x 10 : strict t2b/hanging leg raise
  • 2 x 10
·

WOD – 101816

1. 2 sets :

  • 15 air squats
  • 10 kossak
  • 10 reverse lunges
  • stretch

2. front squat

  • 1 x 10 : empty bar
  • 5 x 1 @ 120 – 125% of 10 rm

8 Рmin amrap 

3 , 6 , ·

WOD – 101716

1. 2 sets :

  • 10 good morning (empty bar)
  • 10 deadlifts
  • 50 DU or 2-min practice
  • stretch

2. deadlift : 5 x 3 (increasing weight)

  • practice bar muscle ups

3 rounds (14-min)

  • 30 double unders
  • 15 deadlift (185/135)
  • 5 bar
·

WOD – 101516

1. 2 sets :

  • 15 air squats
  • 10 sumo inch worms
  • 3 high pull
  • 3 muscle snatch
  • 3 ohs
  • 3 hang power snatch
  • 3 power snatch
  • stretch

2. complete the following : (15-min)

  • power snatch : 3 x 3
  • t2b
·

WOD – 101416

1.  warm up :

  • 15 air squat
  • 10 kossak
  • 10 jumping lunges (alternating legs)
  • 2-min double unders

2 x 3 :

  • muscle clean
  • front squat
  • high hang squat clean
  • hang squat clean
  • squat clean
  • stretch

2. complete the following :·

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