Thursday 10-17-2013
“Linda” 10-9-8-7-6-5-4-3-2-1 DL 1 1/2 BW BP BW Clean 3/4 BW Lurong Challenge WOD #6
“Linda” 10-9-8-7-6-5-4-3-2-1 DL 1 1/2 BW BP BW Clean 3/4 BW Lurong Challenge WOD #6
For time of: 50 KBS (1.5/1) Then 21-15-9 Wall balls (20/14) C2B Pull-ups
5 Rounds for Reps and Total Working Time of: 30 sec ME Split Jumps 400m Run Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30
45 T2B Then.. 3 Rounds for time of: 15 Deadlifts (185/135) 15 Back Squats (185/135) * Only one barbell is used. Taken from the ground.
“Fractured Fran” 21 Thrusters (95/65) 21 Pull-ups * Rest 2 min 15 Thrusters 15 Pull-ups * Rest 2 min 9 Thrusters 9 Pull-ups
“Nancy” 5 Rounds for time of: 400m Run 15 OHS (95/65) Lurong Challenge WOD #5
5 Rounds for distance and reps of: 30 sec ME Weighted 20″ Box Step ups (95/65) front rack 30 sec rest 30 sec ME Double KB Hang Clean & Jerk (1.5/1)* KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing 30 sec […]
AMRAP 12min 20 single arm kb overhead walking lunges (right) 1.5/1 20 T2B 20 single arm kb overhead walking lunges (left) 1.5/1 20 PP 95/65#
EMOM for 10 min: 10 Burpees After completing 10 burpees, with the remainder of the min complete: ME double-unders *Score is total # double-unders.
For time: 30 T2B 20 PP (115/75) 20 T2B 10 PP 10 T2B 5 PP Lurong Challenge WOD #4