Monthly Archives: September 2013

Tuesday, October 1   WarmUp: 100m  Sprint  100m Side shuffle 2 rounds: 20 Sotts press 10/10 15 lunge jumps 10 ring dips 5 strict pull ups   Strength: Snatch – week #8   LuRong WOD #4:  “The TT2B Chipper” 10-min … Continue reading

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Monday, September 30   Last day to complete September’s ab/core challenge!   WarmUp: Run/Row/Jump 2 rounds of: 15 box jumps 10 walking push-ups 10 pistols (5/side) 5 atlas stone G2S   Strength:   OHS – Week #8   WOD: 60 sit-ups 50 … Continue reading

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Saturday, September 28   WarmUp:  15 broad jumps 2 rounds: 12 box jumps 10 HSPU/ Tiger PU 8 dual KB cleans 6 MB cradles   Hero WOD:  “DT” 5 RFT 12 deadlifts (155/110) 9 hang cleans (155/110) 6 push jerks … Continue reading

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Friday, September 27   WarmUp:  400m MB run 2 rounds:  10 MB shrug tosses 10 wall balls 10 dual KB swings 10 clapping push ups   Strength: Back squat – week #7 (or banded deadlift or box back squat)   WOD: 30 power … Continue reading

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Thursday, September 26   WarmUp:  100m high knees 100m Sprint 20 lunges 20 pull ups 20 T2B   Strength: Back Squat – week #7   WOD: 50-40-30-20-10 PVC OHS Sit-ups Single-unders

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