WOD - THURSDAY, OCTOBER 10TH 2013

A "UNPLANNED" LETS DRESS IN BLACK DAY! WITH A SICK PHOTO BOMB BY EIDENS!

WOW AMAZING FAIL!


WARM-UP
1 MIN DOUBLES
10 SQUAT CLEANS
10 FRONT SQUATS
20 LIGHT KB SWINGS (STRAIGHT ARMS)

ENDURANCE 
FOR TIME:
1 MILE RUN
1K ROW

OR

STRENGTH
 FRONT SQUAT – 5X5 @89% OF 1RM
IF YOU FAILED LAST WEEK STAY THE SAME WEIGHT AND DECREASE 1 REP AND DO 5X4 @86%
* 1 SET EVERY 3 MIN

WOD (15 MIN TIME CAP)
100 DOUBLE UNDERS
21-15-9
FRONT SQUATS (135/95)
KBS (70/53) – STRAIGHT ARM

CHECK THIS VIDEO OUT (COUGH COUGH ALICIA COUGH!!!)



*** WORKOUT BELOW IS FOR LURONG COMPETITORS ONLY!***


LURONG WOD #5 (15 MIN TIME CAP)
10 POWER SNATCHES (115/85)(95/65)(45/30)
20 PULLUPS/RING ROWS
30 BOX JUMPS (24/20)(20/16)(16/12) (GAMES STANDARD)
40 KB SWINGS (53/35)(35/25) (STRAIGHT ARMS)
30 BOX JUMPS
20 PULLUPS
10 POWER SNATCHES
* EVERY REP NOT COMPLETED = 1 SEC PENALTY

RESULTS FROM 10/9/13!

2014 PREP TEAM RESULTS!