Thursday June 1 2017

-Warm Up-

 

3 rounds

 

7 boot straps

6 weighted goblet squats

Banded X-Walk down/back

4 lateral step ups

 

-Strength-

 

Back Squat

 

*Suggested jumps

*Not mandatory but also not a bad idea

 

5 @ 55%

5 @ 65%

3 @ 70%

3 @ 75%

1 @ 80 %

1 @ 85 %

1 @ 90+

1 @ 90+

 

 

-WOD-

 

Lurong WOD #3

 

"Endless Summer"

AmRaP 10

3 Thrusters

3 bar facing burpees

30 doubles  

Thrusters/Burpees go up by 3 each round  

Continue Reading Thursday June 1 2017

Wednesday May 31 2017

-Warm Up-

 

4 rounds

8 1 arm high pulls

8 alternating Kossacks

8 sumo deadlift high pulls

8 alternating groiners 

 

 

-Strength-

 

Pause Snatch DL + Pause at power position + squat snatch (no extra dip drive)

 

1-1-1-1-1-1-1

 

-WOD-

 

 

For Time: 7 minute cap

 

15 power snatches

15 squat snatches

Continue Reading Wednesday May 31 2017