Friday 10-25-2013
2 min ME KB Snatch (1.5/1) Then AMRAP 8 min 8 Lateral Box Jumps (24/20) 16 OH Walking Lunges (45/25) 24 Hand Release Push ups Then 2 min ME KB Snatch (1.5/1)
2 min ME KB Snatch (1.5/1) Then AMRAP 8 min 8 Lateral Box Jumps (24/20) 16 OH Walking Lunges (45/25) 24 Hand Release Push ups Then 2 min ME KB Snatch (1.5/1)
“Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 air squats * Must perform all reps of the movement before moving on to the next. * Lurong Challenge WOD #7
“CrossFit Total 2” 1RM Clean 1RM Bench Press 1RM OHS * 3 Attempts per movement * Score = All 3 Max
3 Rounds for time of: 400m Run 21 C2B 12 Deadlifts (275/185)
For time: 30 Shoulder Touches 15 T2B 25 KBS (2/1.5) 20 Shoulder Touches 15 T2B 25 KBS 10 Shoulder Touches 15 T2B 25 KBS
“Opposing Ladder” 10 HSPU, 1 Power Clean (135/95) 9 HSPU, 2 Power Cleans 8 HSPU, 3 Power Cleans 7 HSPU, 4 Power Cleans 6 HSPU, 5 Power Cleans 5 HSPU, 6 Power Cleans 4 HSPU, 7 Power Cleans 3 HSPU, 8 Power Cleans 2 HSPU, 9 Power Cleans 1 HSPU, 10 Power Cleans Lisa’s BDay […]
“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.