Oly:
C&J
2 @ 70% 1RM
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
Met Con:
5 RFT-
20 Pistols
15 GHD Sit Ups
10 kcal Assault Bike
Oly:
C&J
2 @ 70% 1RM
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
Met Con:
5 RFT-
20 Pistols
15 GHD Sit Ups
10 kcal Assault Bike
Skill:
10 minutes of DU practice
OR
3 Rounds-
50% max unbroken DUs
-rest 90 sec. between rounds
Met Con:
Lurong WOD #4- "Resolution Chipper"
AMRAP 10
15 Snatches
20 Deadlifts
25 Box Jump Overs
20 HR Push Ups
15 Thrusters
Level 3: Open- 115/75 lbs., 30/24", Masters & Masters (+)- 95/65 lbs., 24/20"
Level 2: Open- 95/65 lbs., 24/20", Masters & Masters (+)- 75/55 lbs., 20/16"
Level 1: G2OH instead of Snatches, Knee HR Push Ups, Open & Masters- 45/35 lbs., 16/12", Masters (+)- 35/15 lbs., 15/12"
Skill:
Not For Time
Accumulate 30 Strict HSPUs
- in first 5 rest periods 10 Strict Press with an empty barbell
Met Con:
For Time
10-12-14-16-18-20
OH Squats 95/65 lbs
C2B Pull-ups
Met Con:
For time, with a partner-
75 kcal Assault Bike
50 Synch. Push Ups
75 Front Squats, 155/105 lbs.
50 kcal Assault Bike
30 Synch. Push Ups
50 Front Squats, 155/105 lbs.
*switch as need on the bike and front squats
*every time the bar drops or you switch partners during the front squats, do 8 synchronized burpees!
Strength:
Deadlift
7 x 2
-climbing, start @ 75% 1RM
Met Con:
7 Rounds, every 2 minutes-
35 ft. Handstand Walk
5 Bar MUs
1 Snatch, 165/115 lbs.
6, 7:30, and 10 a.m. classes cancelled! We plan on opening by noon as long as the driving ban is lifted and the gym is warm enough. We will keep you updated!
Strength:
Back Squat
1 x 5 @ 80% 1RM
2 x 3 @ 85% 1RM
3 x 2 @ 90% 1RM
Met Con:
3 RFT-
12 Single Arm DB Thrusters (right), 50/35 lbs.
12 Single Arm DB Thrusters (left), 50/35 lbs.
24 T2B
Met Con:
Lurong Week 3 WOD- "Karen Meets Annie"
For time-
50-40-30-20-10
Wall Balls
DUs
Wall Sit Ups
*17 min. cap
Level 3: Open & Masters- 20/14 lbs. to a 10' target, Masters (+)- 14/10 lbs. to a 10' target
Level 2: Open & Masters- 14/10 lbs. to a 10' target, Masters (+)- 14/10 lbs. to a 9' target, All Ages- 1/2 the # of DUs
Level 1: Open & Masters- 14/10 lbs. to a 9' target, Masters (+)- 14/10 lbs. to a 8' target, All Ages- Single Unders
Accessory:
3 Rounds Not For Time-
10 Strict Pull Ups
10 KB Bent Over Rows (each arm)
30 Banded Pull Aparts
Oly:
7 Rounds-
1 Hang Squat Snatch + 1 OH Squat + 1 Squat Snatch
-across @ 65% 1RM Snatch
Met Con:
For time-
10 Deadlifts, 255/175 lbs.
10 HSPUs
10 Deadlifts, 255/175 lbs.
15 HSPUs
10 Deadlifts, 255/175 lbs.
20 HSPUs
10 Deadlifts, 255/175 lbs.
25 HSPUs