(551) 427-5077

Thursday – October 1

Part 1:

7 Sets

1 Snatch Balance

2 Overhead Squats

Part 2:

5 Rounds

15 Wall Balls

6 Power Snatches (115/75)

6 Overhead Squats (115/75)

*Barbell should be less than 75% of 1 Rep Max Power Snatch

 

 

Wednesday – September 30

2 Minutes

200 M Run

Max Rep Muscle Ups or Chest to Bar Pull Ups

Rest 2 Minutes

3 Minutes

200 M Run

5 Muscle Ups OR 10 Chest to Bar Pull Ups

Max Rep Hand Release Push Ups

Rest 2 Minutes

4 Minutes

200 M Run

5 Muscle Ups OR 10 Chest to Bar Pull Ups

15 Hand Release Push Ups

Max Rep Box Jumps (24/20)

Rest 2 Minutes

5 Minutes

200 M Run

5 Muscle Ups OR 10 Chest to Bar Pull Ups

15 Hand Release Push Ups

20 Box Jumps

Max Rep Burpees OR Calorie Row

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*Muscle Ups can be Bar or Rings

*Rep counts can be altered to ensure you get the desired “super set” each round

*Athletes will receive 4 separate scores for each of the Max Rep movements

Saturday – September 26

In Teams of 2

From 0-5

Timekeeper: 10 Cal Row

Max Reps: Shoulder to Overhead (115/75)

Rest 3 Minutes

From 8-13

Timekeeper: Sprint 100 M

Max Reps: Push Ups

Rest 3 Minutes

From 16-21

Timekeeper: 10 Burpees

Max Reps: KB Swings (53/35)

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Teams will have three separate scores.  They are responsible for keeping track of their total max rep counts.  The Max Rep movements may not begin until the timekeeper begins their station.

Friday – September 25

2 Minutes

Run 200 M

Max Rep Front Squat (135/85)

Rest 2 Minutes

3 Minutes

Run 200 M

5 Front Squats (135/85)

Max Rep Toes to Bar

3 Minute Rest

4 Minutes

Run 200 M

5 Front Squats (135/85)

10 Toes to Bar

Max Rep Wall Balls (20/14)

4 Minute Rest

5 Minutes

Run 200 M

5 Front Squats (135/85)

10 Toes to Bar

15 Wall Balls

Max Reps Double Unders

Wednesday – September 23

For Time:

800 M Run

600 M Row

40 Double Unders

then

30-20-10

Sit Ups

Mountain Climbers

Hanging Med Ball Leg Raises (14/10)

then

800 M Run

600 M Row

40 Double Unders

 

 

Tuesday – September 22

LURONG CHALLENGE BENCHMARK WOD #2!

9 Minutes

20 Ground to Overhead

7 Bar Facing Burpees

15 Ground to Overhead

7 Bar Facing Burpees

10 Ground to Overhead 

7 Bar Facing Burpees

5 Ground to Overhead 

7 Bar Facing Burpees

Max Rep Ground to Overhead 

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Level I Weights 

(20# Med Ball/14# Med Ball)

(45/35)

(65/45)

(95/65)

(115/85)

Level II Weights

(65/45)

(75/55)

(95/65)

(135/95)

(155/105)

Level III Weights

(95/65)

(135/85)

(155/105)

(185/135)

(225/155)

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*Ground to Overhead can be a Snatch OR Clean & Jerk

Monday – September 21

  

Fran Results from 1/19/15

Part 1:

3 x 3 @80-85%

2 x 2 @ 85-90 %

2 x 1 @ 90-95%

Front Squat

Part 2:

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups