Monthly Archives: October 2013

Friday, November 1   WarmUp: Run/Row/Jump 20 barbell floor sweepers 15 diamond pushups Weighted butterfly stretch (1 minute/side) Couch stretch (1 minute/side)   Strength:  Squat Clean – Week #4   WOD: 3 RFT 15 OHS (95/65) Run 200m Rest 60 seconds … Continue reading

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Thursday, October 31   WarmUp: Dynamic Stretching 1 round of Bear Complex 45/33  (5 moves x 7)   Strength: Overhead Squat – Week #4   WOD:  LuRong Challenge WOD #3  re-do (5-minute cap) 5 rounds of hang power cleans and … Continue reading

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Wednesday, October 30   WarmUp: 30 DUs/60 SUs 10 MB cleans (20/14) 30 DUs/60 SUs 15 MB shrug toss 30 DUs/60 SUs 15 T2B   Strength: Snatch – week #4   WOD: Run 800 m 40 hang cleans (45/33) 30 … Continue reading

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Tuesday, October 29   WarmUp:  Row 500m 40 wide mountain climbers 30 lunges 20 push ups 10 pull ups 1 min plank hold   Strength: Clean and Jerk – week #4   WOD: 50 OHS (45/33) 100 Russian twists 25 OHS … Continue reading

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Monday, October 28   WarmUp:  Run 800m 3 rounds: 5 barbell shoulder press 10 MB cradles or GHD sit ups 15 jumping squats   Strength:  OHS – week #4   WOD: LuRong Triplet Tester Revisited 18 Min Time Cap 21-18-15-12-9-6-3 … Continue reading

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