Monday, December 7

SWOD:

• Bench Press 8-8-5-5-3-3

• Clean, 135/95 lbs
• Ring Dip

Read more...

Wednesday, October 22

For time:

• 8 Deadlifts, 115/75 lbs
• 7 Hang Power Cleans, 115/75 lbs
• 6 Power Snatches, 115/75 lbs
• 8 Pistols (Alternating Legs)s
• 7 Ring Dips
• 6 Handstand Push-ups
• 6 Deadlifts, 115/75 lbs
• 5 Hang Power Cleans, 115/75 lbs
• 4 Power Snatches, 115/75 lbs
• 6 Pistols (Alternating Legs)s
• 5 Ring Dips
• 4 Handstand Push-ups
• 4 Deadlifts, 115/75 lbs
• 3 Hang Power Cleans, 115/75 lbs
• 2 Power Snatches, 115/75 lbs
• 4 Pistols (Alternating Legs)s
• 3 Ring Dips
• 2 Handstand Push-ups

Read more...

Tuesday, July 8

• Front Squat 5-5-5

• 10 Deadlifts, 225/155 lbs
• 10 Ring Dips
• 9 Deadlifts
• 9 Ring Dips
• 8 Deadlifts
• 8 Ring Dips
• 7 Deadlifts
• 7 Ring Dips
• 6 Deadlifts
• 6 Ring Dips
• 5 Deadlifts
• 5 Ring Dips
• 4 Deadlifts
• 4 Ring Dips
• 3 Deadlifts
• 3 Ring Dips
• 2 Deadlifts
• 2 Ring Dips
• 1 Deadlift
• 1 Ring Dip

Read more...

Wednesday, January 29

4 rounds for time of:

• 20 Wall Balls, 20/16 lbs
• 20 Ring Dips
• 20 Box Jumps, 24/20 in

Read more...

Wednesday, October 16

LuRong WOD #6 For time:

• 100 Double Unders

• 10 Power Cleans, 145/100 lbs
• 10 Ring Dips

Read more...

Friday, June 7

Complete as many rounds as possible in 15 mins of:

• 8 Ring Dips
• 10 Box Jumps, 24/20 in
• 12 Overhead Walking Lunge With Plates, 45/25 lbs

Read more...

Thursday, April 25

5 rounds for time of:

• 5 Ring Dips
• 10 Pull-ups
• 20 Push-ups
• 30 AbMat Sit-ups
• Rest, 2 mins

Read more...

Monday, January 28

Complete as many rounds as possible in 20 mins of:

• 20 Push-ups
• 20 Ring Dips
• 20 Pull-ups

Read more...

Monday, January 14

For time:

• Row, 500 m
• 10 Ring Dips
• 5 Squat Cleans, 95/75 lbs
• 20 Pull-ups
• 5 Push Jerks, 95/75 lbs
• 30 Push-ups
• 5 Power Snatches, 95/75 lbs
• 40 Box Jumps, 24/20 in
• 5 Overhead Squats, 95/75 lbs
• 50 Double Unders

Read more...

Friday, December 14

Tabata Time - 4 Rounds

• Abmat Sit Ups
• Push Ups
• Squats
• Burpees
• Pull Ups
• Double Unders
• Singles
• Power Cleans (95#/65#)
• Wall Ball Shots (20#/16#)
• Ring Dips
• Curls (55#/45#)
• Push Press (65#/55#)

Read more...