Monday 10/27 Lurong WOD 8 “Capacity Test”

It has been 6 weeks since you saw this workout, and now is the time to see how much you have improved. You will be repeating this workout at the same skill level as you did the first time around.

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead

Warm-up and scaling options will be on the board at the box.

Friday 10/24

Warm Up:

50 Jumping jacks, 20 air squats, 20 weighted Good mornings, 20 pass thoughs Mobility- Shoulders, Hips, Arms

Skill/Strength:   

Bar Muscle-ups and L-Sit

METCON

Tabata 1                                                         Tabata 2

Box Jump 24/20                                              Shuttle run

Deadlift 185/135                                               KBS 1.5/1

Wall Ball 20/14                                                 K2E

MTN Climber                                                   Slam Ball 30/20

 

Monday 10/20 Lurong WOD 7 “Dynamix”

 

Warm Up:

200m run, 10 shoulder swings, 250m row, inch worm,  pass thru’s

METCON:    

7min AMRAP of the following movements:

Level 3

  • Hand Stand Push Ups
  • Russian Kettle Bell Swings
  • Sumo Deadlift High Pulls with a kettle bell

Level 2

  • Hand Release Push Ups
  • Russian Kettle Bell Swings
  • Sumo Deadlift with a kettle bell (no high pull)

Level 1

  • Hand Release Push Ups from the Knees
  • Russian Kettle Bell Swings
  • Sumo Deadlift with a kettle bell (no high pull)

 Cashout:

200m run and Mobility

More details will be on the board at the box.