10 min EMOM
-1 squat clean
-2 jerks
Increase weight each round
15min amrap
-100 double unders
-10 clean and jerks 135/95
-20 TTB, Knees to elbows or hollow rock
Wednesday May 31st, 2017
May 31, 2017 / By j0ssy
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Tuesday May 30th, 2017
May 30, 2017 / By j0ssy
For the WOD use a weight where you can do at least 4 deadlifts touch and go with good form
WOD
2 rounds for time:
-10 deadlifts, (315/225)
-20 deficit handstand push-ups, (4.5/3)-inch deficit
-30 front squats, (95/65).
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Monday May 29th, 2017
May 29, 2017 / By j0ssy
Every 2.5 min
sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).
Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s (0:00)
Round 2 = 10s (2:30)
Round 3 = 12s (5:00)
Round 4 = 14s (7:30)
Round 5 = 16s (10:00)
Round 6 = 14s (12:30)
Round 7 = 12s (15:00)
Round 8 = 10s (17:30)
we are looking for higher power output over shorter duration
scaling as follows
first time hill sprinters will do only 3 R. They can join any of the sprints according to how they feel
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Sunday May 28th, 2017
May 28, 2017 / By j0ssy
WOD
“Murph” ( wear a weight vest if you have one 20/14)
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.
Scaling down.
800 m run
50 pullups
100 pushups
150 squats
80 m run
Scaling up:
You can also do a version of 2017 Regional Event 1
Men wear a 20-lb. vest
Women wear a 14-lb. vest
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
– 4 strict handstand push-ups
– 8 chest-to-bar pull-ups
-12 squats
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Friday May 26th, 2017
May 26, 2017 / By j0ssy
Choose your scaling level according to workout guidelines
Lurong Challenge #2
AMRAP
-2 Minutes of Deadlifts
-1-Minute Rest
-2 Minutes of Back Squats
-1-Minute Rest
-2 Minutes of Shoulder to Overhead
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