October 29, 2014

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10.30.2014

SWOD 4X2 PUSH PRESS @75% WOD 14.4 14 Minute AMRAP 60 CAL ROW 50 T2B 40 WALLBALLS 20/16 30 CLEANS 135/95 20 MUSCLE UPS Lurong Living Benchmark WOD 2 Retest 9 Min AMRAP: Complete as many reps of possible in the time limit of the following movements: Ground to Overhead (G2OH) Bar Facing Burpees Make […]

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October 28, 2014

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10.29.2014

SWOD TABATA Abs WOD Double (53/35) EOMOTM AMRAP Complex Double KB Complex: 1 KB Pushup 4 alternating KB renegade rows 3 Deadlifts 4 alternating KB renegade rows 1 KB Pushup Rest on off minute Continue on the rep you left off on. Continuous count for the entire WOD

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October 27, 2014

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10.28.2014

SWOD EMOTM 10 MIN ODD 3 SQUAT CLEANS @ 80% EVEN 3 SLOW DEADLIFTS @ SAME WEIGHT WOD 21-15-9 THRUSTERS 95/65 BAR HOPPING BURPEES BOX JUMPS 30/24

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October 26, 2014

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10.27.2014

SWOD DEATH BY PUSHUPS WOD 800M RUN 10 PUSH JERK 125/95 20¬†PUSHUPS 400M RUN 10 PUSH JERKS 20 BOX JUMPS 200M RUN 10 PUSH JERKS 20 C2B 100 M SPRINT 10 PUSH JERKS 20 PISTOLS Lurong Living Benchmark WOD #1 (The ReTest) I am putting the benchmark WODs up throughout the next two weeks. As […]

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October 26, 2014

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Coach Dan’s Sunday Spotlight 10.26.2014

CFTP Representing at the Halloween Half Good Afternoon CFTP, Final two weeks of the Lurong Living Challenge are upon us! It’s been six weeks of eating Paleo and everyone has done amazingly. Now it is time to see how we have progressed as we begin to repeat the original three benchmark workouts. As we do […]

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October 24, 2014

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10.25.2014

PARTNER WOD 64 Pullups (As Partnership) 64 Box Jumps 64 Slam Balls 32 Knees to Elbows 32 Box jump overs 32 Slam ball partner situps 16 Toes to bar 16 Box jump overs 16 Slam ball wall balls 8 Bar muscle ups 8 Box jumps 8 Slam Balls One partner works at a time, while […]

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October 23, 2014

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10.24.2014

SWOD EMOTM 10 MIN ODD 5 STRICT PULLUPS EVEN 5 STRICT DIPS WOD 3 ROUNDS FOR TIME 10 HSPU 20 FRONT SQUAT 135/95 40 SITUPS 80 DOUBLE UNDERS

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October 22, 2014

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10.23.2014

SKILL HANDSTAND HOLD/HANDSTAND WALK SKILL WORK WOD IN 15 MINUTES COMPLETE THE HEAVIEST COMPLEX OF: 2 POWER CLEANS, 2 FRONT SQUATS, 1 JERK, 1 BACK SQUAT, 1 JERK- 4 ROUNDS WITHOUT DROPPING THE BAR

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October 21, 2014

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10.22.2014

SWOD Tabata Abs WOD Rx 53/35 Comp 70/53 8 Rounds 12 American KB Swings 10 Meter KB Rack Lunges (Right Hand) 12 KB Snatches 10 Meter KB Rack Lunges (Left Hand) *Lunges must go unbroken from rack position. You can rest standing up as long as the KB is in the rack position (fighter stance). […]

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October 20, 2014

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10.21.2014

SWOD 5X2 BACK SQUAT @80% REST :60 BETWEEN SETS WOD 1 21-15-9 POWER CLEANS 115/75 BENCH PRESS 115/75 WOD 2 ¬†200M SLED PUSH, REST 1 MINUTE, 200M SLED PUSH Lurong living paleo wod 7 Minute AMRAP Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are […]

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