Month: May 2016

Lurong Living Challenge Week 3

Strength Power Clean 3-3-3-3-3 Movement Prep Dynamic Workout of the Day Challenge WOD – Week 3 AMRAP 8 min. – for total reps • 2 Minutes of Deadlifts • 1-Minute Rest • 2 Minutes of Back Squats • 1-Minute Rest • 2 Minutes of Shoulder to Overhead

Memorial Day Murph

Workout of the Day With a partner or individually “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Happy Birthday Keith S.!!

Warm-up Dynamic Walking Quad Stretch Lateral High Knees (no measure) 6 minute Row for max distance Then… 10 Dips 5 Pull-ups 10 Mountain Climbers 100ft. Lunges Workout of the Day Keith S. B-DAY WOD AMRAP 26 minutes 26 KBS (adv. 53/35) 26 Box Jumps (adv. 24”/20”) 26 (alternating) KB Snatch (adv. 53/35) 26 Pull-ups (adv. …

Happy Birthday Keith S.!! Read More »

2016 Regional WOD – Event 5

Strength Back Squat 5-5-5-5 @ 75-85% 1RM Warm-up Dynamic Iron Crosses Arm Circles/Reverse Arm Circles (no measure) 3 Rounds: 10 KBS 10 Goblet Squats 10 Sit-ups Workout of the Day 2016 Regional WOD – Event 5 3 rounds for time of: 400-meter run 20 AbMat sit-ups (adv. 40 GHD) 7 deadlifts (adv. 70% of 1RM)

“Lucy”

Warm-up Tabata (20 sec. work/10 sec. rest) – 4 Intervals for each movement (2 minutes) – Hollow Holds – Hang From Pull-up Bar – Plank Hold – Bottom of Squat Hold Workout of the Day “Lucy” 5 Rounds for the time of: 5 Pull-ups 10 Burpees 400m Run

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