4 minute Partner AMRAPs:
-12 Air Squats
-12 Evil Wheels
-24 Double Unders
-12 Slam Balls
-Row for Max Calories
*One partner works while the other rests. 30sec break between AMRAP's. Score is based on calories rowed.
Strength: Tempo Squat Cleans and Jerk
WOD: 30 of each:
Clean and Jerks,
* S- 45/65, Rx 95/135, C- 115/185
Strength: find 3 RM Overhead Squat
1. 2 OHS @ 3RM weight
2. 4 Man Makers 30/40
3. 8 Elevated deadlifts @ OHS 3 RM weight
* if you don't complete a round, don't skip over a movement.
Strength: Bench Press - build up to 80%, do 1 rep, then ME at 80%, then ME at 70%
- Slam Ball 15/20.
S- 4 reps of each and box dips
Rx - 8 reps of each
C - 12 reps of each
Announcement: Super Bowl / Celebration of Commercial will be playing this Sunday at 3:30 at your BOX! Admission is a dish or drink:) Come yell at a 12 FOOT projection screen with everyone else!
Announcement #2) Mobility is canceled due to the common flu ;(
Skill: Mobility, then: Snatch Balance + Overhead Squat
3rd position Snatch - S 35/45, Rx 65/95, C 85/135
Strict Chest 2 Bar Pullups
Squat Strength of your choice post WOD
Great job to all with a high volume WOD like Kelly!
Round and Round we go...
WOD: Helen Having a Ball!
42 One Handed Russian KB Swings 26/35
24 Jumping Pullups,
Run 200 with a Slam Ball 15/20
* Alternate Hands each KB Swing at the top of each swing.
* 44/53 lb KB and 50 lb ball if your tough :)
AMRAP (3min each station)
-Wall Balls & Wall Sit 15/20
-Sumo deadlift (not high pull) & Bar Hang 95/135
-Pull Ups & OH Plate Hold 25/45
-KBS & Wall Hand Stand 35/53
-Weighted Sit-up & Plank 25/45
*While one partner does the work the other person does the prescribed rest.
Strength: KB Clean and Jerk - How's it different than regular C&J?
WOD: E3MON for 18 minutes
-then ME KB Clean and Jerk - S 9/18, Rx 35/53, C 53/80
Lurong Challengers: don't forget to input your body measurements and Benchmark WOD #1 time.
Strength: Front Squats, build up to 80% - do 1 rep, then ME at 80% x 2
WOD: Lurong Benchmark WOD #1
7 minute AMRAP:
5 Front Squats - S 35/65, Rx 65/95, C 155/115,
7 Bar Facing Burpees
More info here.... https://challengeseries.lurongliving.com/resolution15/blog/announcements/announcing-wod-1-new-year-test
Post WOD: Row 1500 at moderate/social pace.
Happy MLK Day everyone. We celebrate with holiday hours at 8 & 9 am!!!
WOD: let's all come together and enjoy some of the Cretus WODs from the weekend:)
7 min AMRAP of:
* But wait, 7 min is short so let's make it real......
Let's go with one that your fellow box goers are doing at the competition, join with us in the pain😃
WOD: WOD #4:
50 Wall Balls 20/14
25 Thrusters 75/55
50 Push Press 75/55.
25 1 AbMat Handstand Push-ups you/you
*scale weight and reps if needed, no egos here!!
*25 min time cap.
Strength: Clean Practice
A.) Every 90 seconds for 20 minutes 1 Squat Clean at a good weight
B.) 6 minute AMRAP of:
20 Double unders,
8 Back Rack lunges 45/65
* remember Friday we are meeting for a Paleo Talk to launch our 5 week Paleo Challenge. This will probably be the only one of the year so jump in if you'd like to try it!
Skill: 20 minutes Muscle Up Practice
WOD: Run 1 mile,
10 Muscle ups,
100 Double Unders
*See you at 7 pm to kick off our 5 week Paleo Challenge!
Strength: build up to 75% ME front squat, then 75% ME Back Squat
WOD: 30-25-20-15-10-5 Toes 2 Bar,
10-8-6-4-2 shuttle run
Strength: find your 3 RM wide grip deadlift (Hook grip)
WOD: 7 rounds of:
1 deadlift at 85% of your 1RM (hook grip but not wide grip)
5 chest 2 bar pull-ups,
10 ring push-ups,
15 back squats 45/65
*25 minute CAP
WOD: 25 minute AMRAP OF:
10 Barbell Thrusters by the wod board,
10 T2B next to the med ball shelf,
10 Box Jumps near the basketball hoop.
*Your choice of bEar crawl, crab crawl, gorilla crawl, walking lunge, handstand walk between each station.
20 KBS 35/53
10 Burpee Box Jump-Overs 20/24"
*Partner rests while you do the round
Strength: 15 minutes to do your heaviest Snatch + OHS
15 - 10 - 5 Squat Snatch - S 45/65, Rx 75/115, C 95/155, C+ 115/185
3 - 2 - 1 Rope Climbs - C Legless
* bring your socks for the rope!
Lurong Challenge: Signups are in the gym starting Jan 19th. We plan to kick off the 5 week challenge with a Nutrition Talk and weigh ins plus body measurements taken, Friday January 16th. Check out the promo video... https://challengeseries.lurongliving.com/resolution15/page/promo
Strength: Strict Press 3x10
WOD: For Reps:
5 Minutes Wall Balls,
4 Minutes Deadlifts 95/135,
3 Minutes V-ups,
2 Minutes handstand Pushups - S seated dumbbell Press,
1 minute ring rows
"WOD" = "Workout Of the Day".