For Time

,

Wednesday - 11/9/16

,
Wednesday - 11/9/16

Ring Dips (Strict or Weighted)
   5 x 3

For Time (20 Minute Cap)
   25 Calorie Row
   20 Box Jumps (24/20")
   25 Kettlebell Swings (24/16 kg)
   20 Ring Dips
   25 Wall Ball (20/14 lbs)
   20 Kettlebell Step-ups (24/16 kg) (20/16")
   25 Double Unders
   20 Calorie Row

, , ,

Wednesday - 10/26/16

, , ,
Wednesday - 10/26/16

5 Minutes: Max Unbroken Double Unders
Lurong Performance WOD (compare to 5/17/2013)
    Athlete must complete 3 burpees after each trip up
    Score = Total Double Unders

4 Rounds - For Time (20 Minute Cap)
   10 Sit-ups
   15 Burpees
   20 Russian Kettlebell Swings (24/16 kg)
   25 Air Squats
      Rx1 = 10 Burpees
      Rx3 = 5 Rounds

 

journal.png