9 Pullups
200m Farmers Walk
53/35
14 Slamballs 25/15
5 rounds
Friday :
Karen’s B-day WOD – “MCW”
6 Min Clock- Cash In with 37 Wall Ball Shots and 400M Run, then max reps of pull ups w/ remaining time
1 min rest
6 min clock, cash in with 37 Jumping Lunges and 400 M Run, then max reps of GHD Sit Ups with remaining time
1 min rest
6 min clock, cash in with 37 Squat Jumps and 400 M Run, then max reps of push ups
Thursday:
Skill – Hang Power Snatch (Advanced athletes – Hang Squat Snatch)
12 Min to work up to a 1RM or skill/practice
WOD: 2 Min Max Reps at each station, 1 min rest between stations
Hang Power Snatch – 95-115#M/ 55-75#W
TTB or KTE
Slamball
Box Jumps (24/20)
Row (Calories)
Deadlift 6,4,4 @ 75%, 80%, 85%
WOD – “Diane’s Cranky Cousin”
21-15-9
Deadlifts – 225/155#
Ring Dips
50 Double Unders Between each completed round
2 Rounds:
5 Min AMRAP of KB Complex(53#/35#) – 5 KBHP, 5 Goblet Squats w/KB in Clean Grip (Right Shoulder), 5 Goblet Squats w/KB in Clean Grip (Left Shoulder), 5 KB Swings
2 min rest
5 Min Row for max calories
2 min rest
Friday:Lurong Paleo Challenge WOD:“Christine”3 Rounds for time: 500M Row, 12 Bodyweight Deadlifts – 21 Box Jumps 24/20Scaled : 3 Rounds 500M Row 12 Deadlifts @ ½ bodyweight, 21 Box Jumps -16”/12”
6 Rounds:
3 Min Clock – 10 SDHP (115#/75#), 15 Box Jumps (24/20), 6 HSPU
Athletes Should Finish the Triplet as fast as possible, then have the remaining time of the 3 minutes to rest. If an athlete cannot finish the prescribed reps in the 3 minutes, the workout becomes an AMRAP with the remaining time:
v
Push Press – 6,4,4 @75%, 80%, 85%
Lurong Challenge WOD:
5 Rounds for time:
20 Burpees, 20 KB Swings (53# Rx Men, 35# Rx Women) (<3 months: 4 rounds – 15 Burpees, 15 KB swings)
Scaled = 35# men, 26# Women
Note: (for challenge, KB must clear the height of the athlete’s head on the swings)
WOD: Chipper
400M Run Buy-In
25 X
Ground to Overhead
Box Jumps
Push Up
Ring Row
KB Front Squat
Pull Ups
Slam Ball
800M Run Cash-Out
Strength:
Front Squats- 8@70%, 8@75%, 6@80%
WOD:
5 min AMRAP (add 2 reps each round 5,7,9,11, etc.)
5 x Ring Dips
5 x T2B
1 min rest
5 min AMRAP (add 2 reps/ 50m each round)
5 x KB Swings
100m Row
Strength:
Back Squats- 8@70%, 8@75%, 6@80%
WOD:
Min AMRAP
6 x Sandbag, Dumbbell or 2 Hand KB Clean (Floor to Shoulder, alternating shoulder, under control – SB are not to be dropped, 10 Burpee penalty)
6 x Sandbag , DB or KB Step-Ups (24inch box, each step-up is a rep