WOD Saturday 11/15/14

Main – WOD

Don’t forget this WOD is at 8:00 today!!!

View Public Whiteboard

1-Mile Run (Time)

Max Effort 1-Mile Run

Snickerdoodle (AMRAP – Rounds and Reps)

AMRAP 3: 10 Wallballs (20/14), 20 Double-Unders

Rest 1:00

AMRAP 3: Burpees

Rest 1:00

AMRAP 3: 10 WallBalls (20/14), 20 Double-Unders

WOD Friday 11/14/14

Main – WOD

View Public Whiteboard

Bullet Proof Shoulders (No Measure)

http://youtu.be/ACAz6HFj1xE

Jake The Snake (Time)

10-9-8-7-6-5-4-3-2-1 Jerk (155/105)

2-4-6-8-10-12-14-16-18-20 Pull-Ups

WOD Thursday 11/13/14

Main – WOD

View Public Whiteboard

Cheech and Chong (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15:

20 Calorie Row, 40 Burpees

30 Calorie Row, 60 Kettlebell Swings (53/35)

40 Calorie Row, 80 Box Jumps (24/20)

50 Calorie Row, 100 WallBalls (20/14)

Mobility

20 mins of mobility

WOD Wednesday 11/12/14

Main – WOD

View Public Whiteboard

Bullet Proof Shoulders (No Measure)

http://youtu.be/ACAz6HFj1xE

Metcon (Time)

4RFT:

10 Dead lifts, 245/175

10 TTB

10 Push Press, 115/80

10 KBS, 70/53

WOD Tuesday 11/11/14

Main – WOD

Happy Veteran’s Day! hank you for your service Veteran’s

“I fought for you”
http://youtu.be/AgYLr_LfhLo

“A Moment of Truth” http://youtu.be/x2L3skZ7FEw

View Public Whiteboard

Back Squat (6×6 Back Squats across)

“Hot Tamale” (Time)

4 rounds:

5 Power Cleans (185/135)

200 Meter Run

WOD Monday 11/10/14

Main – WOD

“East Coast Championships Online Qualifier”

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

10 Barbell Facing Burpees

15 Thrusters (95/65)

20 Chest-to-Bar Pull-Ups

Metcon (Weight)

Establish a 5-Rep Max Low-Hang Snatch
*At the 5 min mark start this WOD

Metcon (Time)

25 Overhead Squats (135/95)

75 Double-Unders

25 Calorie Row

75 Double-Unders

25 Overhead Squats (135/95)
*At the 10 min mark start this WOD

Note

WOD Standards found here

http://ecchampionship.com/standards-for-week-1-wod/

WOD Saturday 11/8/14

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Reps)

Complete as many reps as possible in 20 minutes of:

Each athlete performs as a relay:

9 burpee box jumps, 20 inches

9 KB Swings, 35/53.

Then, each athlete performs as a relay:

12 burpee box jumps, 20 inches

12 KB swings 35/53 .

Then, each athlete performs as a relay:

15 burpee box jumps, 20 inches

15 KB swings 35/53.

Etc., adding 3 reps to each exercise, each round

WOD Friday 11/7/14

Main – WOD

View Public Whiteboard

Back Squat (5×5 across)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP:

Cash in 50ab mats

5 hang power cleans

20 DUs

5 hand release push ups- feet on plate 25/45

L-1 95/65

L-2 115/75

L-3 135/95

L-4 165/105

Lurong WOD 9

Main – WOD

Please make sure you enter your score in!!!
https://www.lurongliving.com/challenge/

View Public Whiteboard

Lurong WOD 2 (AMRAP – Reps)

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movements:

Ground to Overhead (G2OH)

Bar Facing Burpees

Note

Movement Details – Men

Level III (3)

20 G2OH- 95 lbs

7 Bar Facing Burpees

15 G2OH- 135 lbs

7 Bar Facing Burpees

10 G2OH- 155 lbs

7 Bar Facing Burpees

5 G2OH- 185 lbs

7 Bar Facing Burpees

AMRAP G2OH- 225 lbs

Level II (2)

20 G2OH- 65 lbs

7 Bar Facing Burpees

15 G2OH- 75 lbs

7 Bar Facing Burpees

10 G2OH- 95 lbs

7 Bar Facing Burpees

5 G2OH- 135 lbs

7 Bar Facing Burpees

AMRAP G2OH- 155 lbs

Level I (1)

20 G2OH (Med Ball)- 20 lbs

7 Bar Facing Burpees

15 G2OH (Barbell)- 45 lbs

7 Bar Facing Burpees

10 G2OH- 65 lbs

7 Bar Facing Burpees

5 G2OH- 95 lbs

7 Bar Facing Burpees

AMRAP G2OH- 115 lbs

Note

Movement Details – Women

Level III (3)

20 G2OH- 65 lbs

7 Bar Facing Burpees

15 G2OH- 85 lbs

7 Bar Facing Burpees

10 G2OH- 105 lbs

7 Bar Facing Burpees

5 G2OH- 135 lbs

7 Bar Facing Burpees

AMRAP G2OH- 155 lbs

Level II (2)

20 G2OH- 45 lbs

7 Bar Facing Burpees

15 G2OH- 55 lbs

7 Bar Facing Burpees

10 G2OH- 65 lbs

7 Bar Facing Burpees

5 G2OH- 95 lbs

7 Bar Facing Burpees

AMRAP G2OH- 105 lbs

Level I (1)

20 G2OH (Med Ball)- 14 lbs

7 Bar Facing Burpees

15 G2OH (Barbell)- 35 lbs

7 Bar Facing Burpees

10 G2OH- 45 lbs

7 Bar Facing Burpees

5 G2OH- 65 lbs

7 Bar Facing Burpees

AMRAP G2OH- 85 lbs

Deadlift (10-8-6-4-2, climbing)

Lurong WOD 10

Main – WOD

View Public Whiteboard

Lurong WOD 3 (AMRAP – Reps)

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

Wall Balls

Box Jumps

Deadlifts

Note

Movement Details – Men

Level III (3)

Wall Balls- 20 lbs with a 10 foot target

Box Jumps- 24 inches

Deadlifts- 115 lbs

Level II (2)

Wall Balls- 14 lbs with a 10 foot target

Box Jumps- 20 inches

Deadlifts- 105 lbs

Level I (1)

Med Ball Cleans- 14 lbs

Box Jumps- 16 inches

Deadlifts- 95 lbs

Note

Movement Details – Women

Level III (3)

Wall Balls- 14 lbs with a 9 foot target

Box Jumps- 20 inches

Deadlifts- 75 lbs

Level II (2)

Wall Balls- 10 lbs with a 9 foot target

Box Jumps- 16 inches

Deadlifts- 65 lbs

Level I (1)

Med Ball Cleans- 10 lbs

Box Jumps- 12 inches

Deadlifts- 55 lbs