October 17, 2013
Lurong WOD 6 100 Double-unders (L3) or 100 Singles (L2 & L1) THEN: 5 Rounds: 10 Power Cleans (L3: 145/100; L2: 125/85; L1: 75/55) 10 Ring Dips (L3) OR Hand-release…
Lurong WOD 6 100 Double-unders (L3) or 100 Singles (L2 & L1) THEN: 5 Rounds: 10 Power Cleans (L3: 145/100; L2: 125/85; L1: 75/55) 10 Ring Dips (L3) OR Hand-release…
Skill: snatch balance 3 rounds: 10 thruster (135/95) 10 handstand push up
"Myers" 5 rounds: 4 Burpees 7 KB Swings (55/45) 10 Push Press (95/65) 19 Push-ups 6 Back Squats 6 Pull-ups
4 minute AMRAP: 5 push up 10 sit up 15 air squat **1 minute rest** 3 minute AMRAP: 5 Deadlift (225/185) 5 box jump (24/20) **1 minute rest** 2 minute…
3 Rounds: 400m Run 7 Toe to bar 14 Overhead Squat (95/65) 21 Pull-ups
10 Power Snatch (L3: 115/85; L2: 95/65; L1: 45/30) 20 Pullups (L2 and L3) or Ring Rows (L1) 30 Box Jumps (L3: 24/20; L2: 20/16; L1: 16/12) 40 KB Swings…
Skill: Snatch 1 up to 5 Front Squat (135/95) Ring Dips Then 5 down to 1 HSPU Thruster (135/95)
Skill: HSPU 10 min AMRAP: 8 KB Swings (70/55) 13 Burpee Plate Jumps
200m Run 2 minute Max Push Jerk (135/95) 200m Run 3 minute Max Power Clean 200m Run 4 minute max Deadlift **Total number of reps count towards your score**
Five rounds of: 100m Sprint 6 Clean & Jerks (135/95) Max pull ups (once you drop off the rig it ends the round) ***score is time finished and number of…