Raising the Bar

Raising the Bar 

Score Type:: Rounds and Reps

Lurong Challenge - WOD 1: 

1) "Raising the Bar" 
AMRAP 9: 
8 Lateral Bar Hop Burpees 
7 Cleans (Squat or Power) 
6 Front Rack Lunges (3/3)
5 Shoulder to Overhead 

Level 3 - 135/95
Level 2 - 95/65
Level 1 - 65/45 (Level 1 athletes perform front squats instead of front rack lunges)

2) Mid-line conditioning: 
EMOM 12: 
Minute 1: 15/10 Calorie Row 
Minute 2: 20 AbMat Sit-Ups 

Mind Eraser

Mind Eraser 

Score Type:: Rounds and Reps

"To think is easy. To act is difficult. To act as one thinks is the most difficult." - Joann Wolfgang

"Mind Eraser"
AMRAP 20: 
7 Power Cleans (135/95) 
7 Burpees (I know, I know) ;)
200 Meter Run 

Run options: 
250 Meter Row 
15/10 Calorie Assault Bike

Snake Bite

Snake Bite

Score Type:: Total Time

"It's not always that we need to do more but rather that we need to focus on less." 

1) Tempo Front Squats (Week 4 of 4) 
9 sets of 1 Tempo Front Squat 
There are 3 pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel...maintain solid front rack position. 
Sets 1-3 - 1 Rep @ 55% of 1RM Front Squat 
Sets 4-6 - 1 Rep @ 60% of 1RM Front Squat 
Sets 7-9 - 1 Rep @ 65% of 1RM Front Squat 

2) "Snake Bite" (3 options today) 
For Time:
21-15-9
Squat Clean (95/65) 
Chest to Bar Pull-Ups
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WOD Option A: (Scaled)
For Time:
15-12-9
Power Clean (95/65) 
Front Squats (95/65) 
Chest to Bar Pull-Ups 
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WOD Option B: (scaled)
For Time:
15-12-9
Power Clean (75/55)
Front Squats (75/55)
Pull-Ups 

Always Remembered

Always Remembered

Score Type:: Total Time

Monday 9-11-2017 "Always Remembered" 

Teams of Two
2001 Meter Row Buy-In
Then 4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

Barbara

Barbara

Score Type:: Total Time

"You don't need a new plan for the next year. You need a commitment," - Seth Godin

"Barbara"
5 Rounds:
40' Cap 
20 Pull-ups
30 Push-ups 
40 Sit-ups 
50 Air Squats 
*Rest 3:00 between rounds

WOD Modification:
10-20-30-40

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Hot Tamale

Hot Tamale 

Score Type:: Total Time

"One does not quit playing because they grow old; they grow old because they quit playing." 

1) Strength:9 sets of 1 Tempo Front Squats There are 3 pauses in each repetition
3 second pause at parallel, 3 second pause in the bottom, 3 second pause at parallel.
Sets 1-3 - 1 rep @ 50% 1RM Front Squat 
Sets 4-6 - 1 rep @ 55% 1RM Front Squat 
Sets 7-9 - 1 rep @ 60% 1RM Front Squat 
2) "Hot Tamale" 
For Time:
800 Meter Run 
30/21 Calorie Bike 
25 Burpees 
20 Clean & Jerks (115/80) 

For run: 
1K Row
60/40 Assault Bike 

For Row:
30/20 Calorie Assault 

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Hot Potato

Hot Potato 

Score Type:: Total Time

"Life is like a bicycle. To keep your balance, we must keep moving." - Albert Einstein 

Going long today...

"Hot Potato" 
400 Meter Run, 50 Wallballs (20/14) 
400 Meter Run, 35 Deadlifts ( (135/95) 
400 Meter Run, 20 Burpee Box Jump Overs (24/20) 
400 Meter Run, 35 Deadlifts (135/95) 
400 Meter Run, 50 Wallballs (20/14) 

If not running today...
500/400 Meter Row 
28/18 Calorie Assault Bike 

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