WOD
Friday 01.29.2016
WDO | Friday 01.29.2016
Olympic
5 sets
1 snatch
3 overhead squats
WOD
3 RFT
15 HSPU
20 front rack lunges 115/75
Cash out
Tabata
Hollow holds
8 rds
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Olympic
5 sets
1 snatch
3 overhead squats
WOD
3 RFT
15 HSPU
20 front rack lunges 115/75
Cash out
Tabata
Hollow holds
8 rds
Lurong Challenge WOD 2
AMRAP 13
10 Power Cleans
20 Wallballs
30 Dubs
Strength
Back squat
6×3
Climb to 3RM
WOD
Teams of 2
Amrap 12
Alt full rounds
8 box jump over 30/24
12 KB swings 53/35
OLYMPIC
Split Jerk
8×1 build to heavy single
WOD
For time
21 burpees
15 thrusters 115/75
9 chest 2 bar
Run 800
9 chest 2 bar
15 thrusters
21 burpees
Olympic
20 min
Build to heavy single
Clean
Full or Power
WOD
EMOM 18
1-5 power clean @75% of today’s 1RM
2- 50 DUBS
3- 20 push ups
Strength
3 sets
Back rack step ups
X 20 reps
Rest as needed
Toe to bar
X 10 reps
Rest as needed
3 RFT
30 overhead lunges 45/25
20 burpee pull ups
Lurong week 1
Lurong WOD: Movement Details
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster
1 Minute Rest
3 Minute Max Calorie Row
Strength
Seated strict press
5×6
Climbing
WOD
4 sets
2:00 clock
75 dubs
Max ring dips with remaining time
Rest 2:00 between sets
Strength
Front squat
5@55%
5@65%
3@75%
2@85%
2@90%
Then
2×10 @70%
WOD
Teams of 3
Amrap 12
1 working at a time completing full rounds
3 power cleans 185/125
9 lat over bar burpees
Strength/skill
3 sets
KB bent row X8 each arm
Bottoms up KB carry X 65′ each arm
OLYMPIC
Snatch Balance
6×3
Climbing
WOD
Amrap 10
5 shoulder to overhead 155/105
10 Box jumps 24/20
15 KB swings 53/35