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Today’s WOD 06/07/17

Wednesday, 07 June 2017

1.  Alternating EMOM for 10:

  • Even: 5-10 Chest to Bar Pull-ups
  • Odd:  25′ Handstand Walk

2.  4 Rounds for Time:

  • 200m Run
  • 20 Box Jump 24″/20″
  • 10 Toes to Bar

*18 minute time cap

Today’s WOD 06/06/17

Tuesday, 06 June 2017

1.  Strength:  E2MOM for 12 min:

  • 1 Hang Snatch Pull
  • 1 Hang Power Snatch
  • 1 Snatch Pull
  • 1 Power Snatch

2.  METCON:  AMRAP in 7:

  • 5 Overhead Squats (use weight from complex)
  • 30 Double Unders

Today’s WOD 06/05/17

Monday, 05 June 2017

Lurong Summer Challenge “Cindy’s Revenge”

AMRAP in 12 mins:

  • 30 Calorie Row
  • 5 Pull-ups
  • 10 Hand Release Push-ups
  • 15 Air Squats
  • 5 Pull-ups
  • 10 Hand Release Push-ups
  • 15 Air Squats

Today’s WOD 06/03/17

Saturday, 03 June 2017

“Rankel”

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

AMRAP in 20:

  • 6 Deadlifts 225/185
  • 7 Burpee Pull-ups
  • 10 KB Swings 70/53
  • 200m Run

*Partner WOD, break up work as desired

Today’s WOD 06/01/17

Thursday, 01 June 2017

Lurong Endless Summer

AMR(eps)AP in 10 min:

  • 3 Thruster 95/65  (L2 75/55  L1 45/35)
  • 3 Bar Facing Burpees
  • 30 Double Unders  (L2 or 15 Singles  L1  15 Singles)
  • 6 Thrusters 95/65
  • 6 Bar Facing Burpees
  • 30 Double Unders
  • 9 Thrusters
  • 9 Bar Facing Burpees
  • 30 Double Unders

*Thrusters and Bar Facing Burpees continue to increase by 3 each round until time expires.

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