Monthly Archives: September 2013

Skill: Snatch Balance 6 Rounds: 5 Power Snatch (135/95) 10 Hand-release Push-up 5 Toe to Bar

“Mary” 20 minute AMRAP: 5 Handstand push-ups 10 Pistols 15 Pull-ups

Lurong WOD #3 10-8-6-4-2 Hang Cleans 20-40-60-80-100m Shuttle Sprints L3 (135/95), L2 (95/65), L1 (65/45) THEN 5-5-5-5-5- Deadlifts 20 Double-unders between each round (40 singles)

5 rounds: 10 Box Jumps (30/24) 15 Overhead Squats (95/65) 3 Rope climbs

500m row 75 sit-ups 50 strict press (55/35) 75 toe to bar (scaled) 50 push press 400m run

Lurong Paleo Challenge WOD 2 100 KB Swings 100 Burpees Standards for challenge competitors: KB Swings: L3 53/35; L2 35/25; L1 25/15 Burpees: L3 and L2: Standard burpee; L1: No…

Hero WOD "Bradley" 10 rounds for time of:... Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R. Smith, 24,…

Lurong WOD 1: 18 min amrap: 21-18-15-12-9-6-3 Wall balls Deadlifts Box jumps For LuRong Challenge Competitors, movement specifications are: Wall Balls: L3 (20/14), L2 (20/14), L1 (12/8) Deadlifts: L3 (115/75),…

Skill: Turkish Get-up (5 each side) 4 Rounds: 10 Ball Slams 8 Power Cleans (155/105) 6 Pull-ups

  10 Rounds: 10 Back Squats (155/105) 20 Double-unders