Daily WOD 5/78

WOD for May 22, 2018

Long WOD 190522: “Sandcastles” Alternating EMOMx12 5 Power Cleans (155/105) 10 Box Jumps (24/20) Rest 2:00 Alternating EMOMx10 7 Push...

WOD for May 21, 2018

STRENGTH: 3 Rounds NFT 200m Run Rest :45 :30 HS Hold Rest :45 10 Bent Over Barbell Rows Rest :45 *BB Rows should be light. WOD 190521:...

WOD for May 20, 2018

STRENGTH: Overhead Squat Take 20 Minutes to Establish a 1 Rep Max WOD 190520: “Lurong Summer Challenge 2019: WOD 2” L3: For Time 500m Row...

WOD for May 19, 2018

STRENGTH: Deadlift 5x5 @ >75% *First set @ 75%, add weight if desired and able to safely. WOD 190519: “Teeny Zuccinni” 4 RFT 10 Deadlifts...

WOD for May 18, 2018

PARTNER WOD 190518: “Turnip The Volume” 1000m Run Cash In 10 Rounds 15 Wallballs (20/14) 10 Box Jumps (24/20) 5 HSPUs 1000m Run Cash Out...

WOD for May 17, 2018

STRENGTH: Alternating EMOMx10 30 DUs 5 Shoot Throughs WOD 190517: “Whirled Peas” 10 Minute AMRAP 40 DUs 20 Alternating Pistols 4 Bar...

WOD for May 16, 2018

STRENGTH: Clean Complex Take 18 Minutes to establish a heavy complex: [2 Squat Clean + 2 Jerks (choice style)] *You may Drop the bar...

WOD for May 15, 2018

LONG WOD 190515: “Don’t Carrot All” Every 6 Minutes for 5 Rounds 250m Row 10 T2B 5 Power Snatches (135/95) 10 T2B *Record slowest time...

WOD for May 14, 2018

STRENGTH: 3 Rounds NFT 200m Run Rest:30 40 DUs Rest :30 10 Alternating Pistols Rest :30 WOD 190514: “Squashed” 13 Minute AMRAP 800m Run...

WOD for May 13, 2018

STRENGTH: Overhead Squat Every 2 Minutes for 10 Minutes 3 OHS @ ~75-80% WOD 190513: “Lurong Spring Challenge 2019: WOD 1” L3: 4 RFT 20...

WOD for May 12, 2018

STRENGTH: Deadlift 5x3 @ >80% *First set @ 80%, add weight if desired and able to safely. WOD 190512: “XXX” 9 Minute AMRAP 9 Hang Power...

WOD for May 11, 2018

PARTNER WOD 190511: “Lopsided” 8 RFT 12 Alternating DB Snatches (50/35) 12 Alternating DB Box Step-ups (Same DB to 24”/20”) 200m Run...

WOD for May 10, 2018

STRENGTH: 3 Rounds NFT 12/10 Calorie Assault Bike Rest:30 10 KBS (70/53) Rest :30 6-8 HSPUs Rest :30 *Strict HSPUs if possible, kipping...

WOD for May 9, 2018

STRENGTH: Snatch Take 18 Minutes to establish a heavy complex: [1 High Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Full Snatch] *Do...