WOD 4.13.15 Monday

Warm up:

  • Foam Roll
  • Run 300m
  • Agile 8 + Couch
  • with medball 10 each:
    • Woodchopper
    • Washing machine
    • Straight-leg Deadlift
    • OH side bend
    • Alternating Lateral Lunge
    • Front squat
    • OHS

 


A. Back squat

  • 1RM effort

B. Bench Press

  • 1RM effort

C. For Time:

  • 300m Run
  • Then: 15-12-9
    • Air Squat
    • Pushups
    • Ring Rows
  • 300m Run
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WOD 4.10.15 Friday

WARMUP:

  • Foam roll: IT Band & Adductors
  • 200m Jog (100m forward run / 100m Back Pedal)
  • High Knees/Butt Kicker
  • Knee Hug/ Knee Cradle/ High Kicks
  • Couch + Lunge stretch
  • 1 Broad Jump + 5 Air Squats; across the room
  • 200m Jog (100m forward run / 100m Back Pedal)

A. Front Squat w/ Pause or Tempo

  • 3-3-3-3-3
  • (Adv/intermediate) w/ 3 sec. pause at bottom
  • (beginner) Tempo: 40X1

B. Bench Press

  • 3-3-3-3-3 (heavy)

C. Sprints

  • 4 x 400m
  • Rest 2 minutes

*Substitutions: Row 500m -OR- Airdyne sprint for 1/2 mile

C. Extra Credit: optional

  • Prowler Push/ Tire Pull: 3 x 60 sec.

D. Foam Roll

  • IT Bands
  • Quads
  • Calves
  • Figure 4 Stretch: 1 min/leg

 

WOD 3.24.15 Tuesday

A. 3 Sets

  • 5 Deadlift

B. 5 Super sets

  • 5 Bench Press
  • 5 Barbell Row (Beginners: Ring Rows)

C. 5 Rounds of Cindy For Time:

  • 5 Pull ups
  • 10 Push up
  • 15 Air Squats

D. 3x: Core

  • 5 Headstand Leg Raises/ 10 Supine leg Raises
  • 30 sec L-sit (hanging/ rings/ between boxes/ parallettes)
  • 15 Russian twist

 

WOD 3.2.15 Monday

A. Back Squat

  • 7×3

B. Bench Press

  • 7×3

C. With a 21 min. running clock…
1. AMRAP 5

  • 12 Power Skaters
  • 12 Pushups
  • 12 Front Squats, 135/95

Rest 3 Minutes

2. AMRAP 5

  • 10 Power Skaters
  • 10 Pushups
  • 10 Front Squats, 135/95

Rest 3 Minutes

3. AMRAP 5

  • 8 Power Skaters
  • 8 Pushups
  • 8 Front Squats, 135/95

WOD 2.23.15 Monday

https://challengeseries.lurongliving.com/resolution15/images/custom/basefiles/default-user.png

A. AMRAP 7- Lurong Resolution Challenge Re-Test

  • 5 Front Squats
  • 7 Bar Facing Burpees

B. Bench Press

With 50% of your 1 Rep un-rack and do the following without any re-racking…

  • 3 Bench Press
  • 15 Second Hold at the top
  • 3 Bench Press
  • 15 Second hold at the top
  • 3 Bench Press
  • 15 Second hold at the top… Rack it.

Rest about 2 Min

repeat @ 60% and … Then repeat @ 70%.

 C. AMRAP 12

  • Run 200
  • 12 Dumbbell Push Press 45/30
  • 12 Ring Rows

 

WOD 2.10.15 Tuesday

Warmup

  • Run 400m
  • Agile 8
  • 1 min/side: Distracted Pigeon
  • 30 s./side: banded Hammie Stretch
  • 15/side:  jackknife hollow rocks

A.  4 x

  • 20 m Broad Jumps (the length of the black top)
  • 10 Pull ups between rounds

To make it as functional as possible really stretch as you take off. You should be fully extended, arms over head as you leave the ground.

B. Dead Lift

  • 8-8-8

C. 20 Rep Benchmark:

  • Bench Press

B. Kelly – 5 RFT

  • 400M Run
  • 20Box jump
  • 20 Wall Ball