Friday 9-27-2013
5 Rounds for time of: – 6 Clapping push-ups – 6 Jumping Lunges – 6 GHD sit-ups
5 Rounds for time of: – 6 Clapping push-ups – 6 Jumping Lunges – 6 GHD sit-ups
5 Rounds for time of: – 5 Wall balls (20/14) – 1 Rope climb (15ft)
“Mary” 20 min AMRAP – 5 HSPU – 10 Pistols (alternate) – 15 Pull-ups
EMOM – 5 Burpees – 10 Toes to Bar
5 Rounds for time of: – 3 Muscle-ups / 6 CTB – 6 Box jumps (24″/20″)
Lurong Challenge WOD #3 Round 1 – 10 Hang Power Cleans – 20m Sprint Round 2 – 8 HPC – 40m Sprint Round 3 – 6 HPC – 60m Sprint Round 4 – 4 HPC – 80m Sprint Round 5 – 2 HPC – 100m Sprint *5 min time cap* Jackie’s Bday WOD Chipper WOD […]
“The Ortega” 5 Rounds for time of: – 2 Bear Complex (185/130) – 400m Run *30 min time cap*
Lurong Challenge WOD #2 For time: 100 Burpees 100 KBS
10 Rounds for time of: – 3 Muscle-ups or 6 Ring Dips – 6 Push-ups – 6 SDHP (95/65) * 20 min time cap *
Lurong Challenge WOD #1 21-18-15-12-9-6-3 – Wall balls – Deadlifts – Box jumps *18 min time cap*