WODs

400 M RUN 30 SDHP    95/65 25 PUSH PRESS   95/65 20 BOX JUMPS    24″/20″ 15 PUSH UPS 10 MBC + WB    20/14 250 M ROW

  Lurong Performance WOD 2 8 Minute AMRAP of Max Pull Ups (6 Unbroken Attempts) Then… 21 DL (RX) 225/155 (S) 185/115 400m Run 15 DL 400m Run 9 DL 400m Run

  Strength: 5×5 Back Squat @ 75% 1RM (all sets) 3 Rounds for Time: 10 Toes-to-Bar 10 Burpee Pull Ups 10 Front Squats (S) 75/55, (RX) 95/65, (ADV) 95/135

  4 Rounds for Time: 10 KB Cleans (5R/5L) 24kg/16kg 20 KB Swings 10 KB O/H Squat

Columbus Day Schedule:   Morning Classes will be 7 a.m., 8 a.m., and 10:30 a.m. (No 5 a.m. and 6 a.m.).   Strength: 5×5 Front Squat @ 75% 1RM (all sets) AMRAP:  20 Mins 10 Floor wipers (RX: 95/65; S1: 65/45;… Read more »

  Heavy Lifters EMOTM:  15 Minutes 4 Clean & Jerk (135/95) Extra:  50 no touch Deadlifts @85% BW   Open Gym Skills:  Seated Press, Toes to Bar, Double Unders  

  Warrior WOD:    In teams of 2, with only one person moving at any time, complete: 800 m Ruck Run (75/45) Move 4,000 lbs from floor to overhead Deadlift 10,000 lbs 100 Knees to Elbows Box Jump 600 Vertical… Read more »

‘RUCK MY WORLD” 800 M RUCK RUN     RX 45/25  SC 35/15 40 RUCK SQUATS 30 RUCK PUSH UPS 20 RUCK SQUATS 10 RUCK PUSH UPS 800 M RUCK RUN   WE WILL OFFER THE LURONG SKILL WOD # 1 AGAIN… Read more »

  Lurong Performance WOD 1 “Five Minutes of Fun” Rx:  5 Minutes of Max Double Unders with 3 Burpee Penalty for each break Scaled:   100 Singles, then Max Burpees in 5 minutes 1 minute rest Then 30 DB Snatch to… Read more »

STRENGTH:  HANG SNATCH                                   5 X 3 @  65% of  1 RM WOD:      SNATCH COMPLEX  @ 60% OF 1 RM                     8 RDS                     3   SNATCH PULLS                     5  POWER SNATCH                     1   SQ SNATCH w 3 sec HOLD AT… Read more »