WOD 4.17.15 Friday

LWS warmup: With a 2.5# plate in each hand, 10 reps each:

  • Lateral Raises – 10 (palms down)
  • Lateral Raises – 10 (thumbs up)
  • Lateral Raises – 10 (thumbs down)
  • Front Raises – 10 (thumbs up)
  • Cross overs – 10 (palms facing away from you)
  • Military press – 10
  • OHS
  • Couch+ lunge stretch

A. Push Press

  • Find 1 RM

B. Front Squat

  • Find 1 RM

C. 3 sets, increasing effort per set: try to do each set in the same time

A) 15 Wall Ball 20/14# to 10ft
B) 15 KBS 1.5pd/1pd
C) 15 Box Jump 24/20″
D) 60 Double under (180 singles)
E) 15 burpees
F) 15 Hang Power Snatch 75/45#
rest 5 min b/t sets – switch order for each set as follows:

Set 1 – ABCDEF
Set 2 – BFEADC
Set 3 – CDBFAE

Advertisements

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 3.30.15 Monday

A. Squat- 80% of 1RM

  • 3×5

B. Super set – 80% of 1RM

  • 3×5 Strict Press
  • 2×5 Deadlift

C. Conditioning- 3 Rounds

30sec ON/10sec OFF:

  • KBS
  • Push-ups
  • Seal Jacks (Speed)
  • Mountain Climbers
  • Hollow Rocks or V-ups
  • KB Front Squat

D. Core- 3x

  • 4/side Spiderman Pushup
  • Stir-the-Pot (arms on swiss ball OR feet in rings)
  • Band-Resisted Anti-Rotational Press

 

 

 

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 2.18.15 Wednesday

A. Pause Front Squat- Tempo: 13×2

  • 5 x 5

B. Jerk Movement Practice:

  • 10 Sets: 1 RT Jerk + 1 LT Jerk + 1 Behind the Neck Jerk (50%)
  • 10 sets: 3 Split Jerk, choose a dominate leg (70%)
  • 5 Sets: 3 Front Squat + 1 Jerk (70%)
  • 5 sets: 10 Jumping Lunges/leg

C. 3 Rounds

  • 8 Ring Rows
  • 8 Pull-ups
  • 8 barbell biceps curls (sub DBs)
  • 8 Batwing Row with a 3 sec pause at top (incline bench)