October, 2012 // Posts published in October, 2012
Wednesday, October 31
For Time
- 21 Shoulder Presses (75#/45#)
- 400m Run
- 21 Push Presses (75#/45#)
- 400m Run
- 21 Push Jerks (75#/45#)
- 400m Run
Tuesday, October 30
EMOM
- 1x Wall Ball Shot (20#/16#)
- Add 1 rep each minute thereafter, continue until failure
Monday, October 29
3 Rounds For Time
- 10 Pull Ups
- 10 Deadlifts (225#/135#)
- 10 Pull Ups
- 10 Burpees
- 10 Pull Ups
- 10 Walking Lunge Steps
- 10 Pull Ups
- 10 Power Cleans (135#/95#)
- 10 Pull Ups
- For rounds 2 & 3 swap out pull ups for Double Unders, Push Ups
Friday, October 25
3 Rounds for Time
- 800m Run
- 50 Squats
Thursday, October 25
LuRong Performance #4 12 Minute AMRAP
- 30 Burpee Box Jumps (30/24)
- 30 OH Squats (115#/80#)
- 30 Toes to Bar
- 10 Muscle Ups
- 30 Burpee Box Jumps (20/16)
- 30 OH Squats (45#/30#)
- 60 Abmat Sit Ups
- 40 Pull Ups
- 40 Dips
Wednesday, October 24
Strength
- 1 Rep Max Back Squat
- 400m Run
- 40 Kb Swings (35/18)
- 300m Run
- 30 Kb Swings (44/26)
- 200m Run
- 20 Kb Swings (53/44)
- 100m Run
- 10 Kb Swings (70/53)
Tuesday, October 23
Core Development - 5 Burpee Penalty if form is released
For Time - 20 Minute Cut Off
Monday, October 22
Strength: 1 Rep Bench Press Max
8 Rounds = Tabata
- 20 sec of Deadlift (185/135)
- 10 Rest
- 20 Burpees
- 10 Rest
Thursday, October 18
Lurong Performance WOD #3
Diane Ladder
- Deadlift (225/155)
- Handstand Push Ups
- 28 Pull Ups
- 9 Double Unders (28 Singles)
- 28 Power Cleans (95/65)
- 9 Double Unders
- 28 Power Snatches
- 9 Double Unders
- 28 Burpees
- 9 Double Unders
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