WOD Friday 8/29/14

Announcements

Athlete registration is live for Lurong Paleo Challenge! http://www.lurongliving.com/challenge/infoform-aff/
2014 Tunnel To Towers 5K Run & Walk. Box Closed

Main – WOD

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Metcon (Weight)

EMOMx10: 1 Front Squat, Across

Metcon (Time)

3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20

WOD Thursday 8/28/14


Announcements

Athlete registration is live for Lurong Paleo Challenge! http://www.lurongliving.com/challenge/infoform-aff/
2014 Tunnel To Towers 5K Run & Walk. Box Closed

Main – WOD

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Metcon (Weight)

NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

Mobility

WOD Wednesday 8/27/14

Announcements

Athlete registration is live for Lurong Paleo Challenge! http://www.lurongliving.com/challenge/infoform-aff/
2014 Tunnel To Towers 5K Run & Walk. Box Closed

Main – WOD

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Jerk (1RM from rack )

Athletes choice Push or Split

Metcon (AMRAP – Rounds and Reps)

With a Running Clock
A. AMRAP 3:
3 Power Snatches, 155/105
6 Box Jumps Overs, 40/30

rest 1 minute

B. AMRAP 3:
2 Power Snatches, 165/115
6 Box Jumps Overs, 40/30

rest 1 minute

C. AMRAP 3:
1 Power Snatches, 185/135
6 Box Jumps Overs, 40/30

WOD Tuesday 8/26/14


Announcements

Athlete registration is live for Lurong Paleo Challenge! http://www.lurongliving.com/challenge/infoform-aff/
2014 Tunnel To Towers 5K Run & Walk. Box Closed

Main – WOD

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Metcon (Weight)

Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

“Cement Mixer” (Time)

7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.

WOD Monday 8/25/14


Announcements

Athlete registration is live for Lurong Paleo Challenge! http://www.lurongliving.com/challenge/infoform-aff/
2014 Tunnel To Towers 5K Run & Walk. Box Closed

Main – WOD

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Back Squat (7 RM)

Front Squat (7 RM)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

REGIONAL & GAMES ATHLETES

2015 REGIONAL ATHLETES
1. Snatch Pulls – Demo video
3×1 at 80% of 1RM Snatch
3×1 at 90% of 1RM Snatch
3×1 at 100% of 1RM Snatch

2. Squat
A. 7RM Back Squat
B. 7 RM Front Squat

3. With a Running Clock
A. AMRAP 3:
3 Power Snatches, 155/105
6 Box Jumps Overs, 40/30

rest 1 minute

B. AMRAP 3:
2 Power Snatches, 165/115
6 Box Jumps Overs, 40/30

rest 1 minute

C. AMRAP 3:
1 Power Snatches, 185/135
6 Box Jumps Overs, 40/30

4. Accessory Work
3xmax reps of Glute Ham Raises

WOD Saturday 8/23/14


Announcements

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Main – WOD

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Glen (Time)

For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees

Note

50min time cap

WOD Friday 8/22/14


Announcements

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Main – WOD

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Front Squat (10×3 across)

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

WOD Thursday 8/21/14


Announcements

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Main – WOD

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Metcon (Time)

3 Rounds for Time
30 KB Swings 53/35
30 Box Jumps 24/20

Metcon (Time)

100 Toes to Bar for Time
Cash Out

WOD Wednesday 8/20/14


Announcements

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Main – WOD

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Clean and Jerk (1RM)

WOD Tuesday 8/18/14


Announcements

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Main – WOD

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Metcon (AMRAP – Rounds and Reps)

AMRAP 17:
40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120
One barbell. You must change weights. Must get your torso vertical and clap overhead while jumping over the barbell on the burpee.

REGIONAL & GAMES ATHLETES

Same as above