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October, 2012  // Posts published in October, 2012

31 Oct WODs | Comments

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

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30 Oct WODs | Comments

Tuesday, October 30

EMOM

  • 1x Wall Ball Shot (20#/16#)
  • Add 1 rep each minute thereafter, continue until failure

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29 Oct WODs | Comments

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

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26 Oct WODs | Comments

Friday, October 25

3 Rounds for Time

  • 800m Run
  • 50 Squats
  Curl Ladder 1,2,3...10...3,2,1 (55/35)

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25 Oct WODs | Comments

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
Scaled
  • 30 Burpee Box Jumps (20/16)
  • 30 OH Squats (45#/30#)
  • 60 Abmat Sit Ups
  • 40 Pull Ups
  • 40 Dips

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24 Oct WODs | Comments

Wednesday, October 24

Strength

  • 1 Rep Max Back Squat
For Time
  • 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)

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23 Oct WODs | Comments

Tuesday, October 23

Core Development - 5 Burpee Penalty if form is released

  • 1 Minute Plank Hold
  • 1 Minute L-Sit Hold
  • 1 Minute Plank Hold
  • 1 Minute L-Sit Hold
For Time - 20 Minute Cut Off
  • 20 Pistol Squats (Alternating Legs)
  • 40 Dips
  • 60 Push Ups
  • 800m Run
   

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22 Oct WODs | Comments

Monday, October 22

Strength: 1 Rep Bench Press Max   8 Rounds = Tabata

  • 20 sec of Deadlift (185/135)
  • 10 Rest
  • 20 Burpees
  • 10 Rest

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19 Oct WODs | Comments

Friday, October 19

15 min AMRAP

  • 3 Wall Walks
  • 10 Squats
  • 200m Run

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18 Oct WODs | Comments

Thursday, October 18

Lurong Performance WOD #3 Diane Ladder

  • Deadlift (225/155)
  • Handstand Push Ups
Morgan's Birthday WOD for Time
  • 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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