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Today’s WOD 09/21/18

Friday, 21 September 2018

1.  E2MOM for 10:

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

2.  4 Rounds for Time:

  • 40 Double Unders
  • 20 Alternating Dumbbell Snatch 50/35
  • 15 T2B

Today’s WOD 09/20/18

Thursday, 20  September 2018

AMRAP in 15:

  • 3 Front Squat 95/65
  • 3 HSPU
  • 3 Front Squat 95/65
  • 6 HSPU
  • 3 Front Squat 95/65
  • 9 HSPU
  • 6 Front Squat 135/95
  • 12 HSPU
  • 6 Front Squat 135/95
  • 15 HSPU
  • 6 Front Squat 135/95
  • 18 HSPU
  • 9 Front Squat 185/125
  • 21 HSPU

*Continue adding 3 HSPU each round and increasing weight and FS weight by 3 reps every 3 rounds until time expires.

Today’s WOD 09/19/18

Wednesday, 19 September 2018

1.  Power Clean

  • 1-1-1-1-1

2.  Alternating Tabatas (8 rounds of each)

  • Hang Power Clean 70% of heaviest load
  • Ab-Mat Sit-Ups

Today’s WOD 09/18/18

Tuesday, 18 September 2018

1.  EMOM for 10 min HSPU Skill Work:

  • Odd – Core strength/shoulder stabilization
  • Even – Strict OH presses

2.  For Time:

  • 20 Box Jumps 24/20
  • 30 KB Swings 53/35
  • 800m Run
  • 30 KB Swings 53/35
  • 20 Box Jumps 24/20

Today’s WOD 09/17/18

Monday, 17 September 2018

Lurong 2018 Championship Benchmark Test

AMRAP in 9:

  • 100 Double Unders
  • 30 KB SDHP 53/35
  • 30 Burpee over the KB
  • 30 Wall Balls 20/14
  • 30 C2B Pull-Ups
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