LURONG CHALLENGE REDO OF WOD 1

(18 minutes – 2 heats)“Lurong Benchmark WOD 1″21-18-15-12-9-6-3 reps of:Wall BallsDeadliftsBox JumpsLevel 3 20/14 lbs, 115/85,24″/20″Level 2 20/14 lbs. 105/65 24/20″Level 1 14/10 lbs 85/55  20″/16″This will be done in heats. You will have someone counting for you and...

PUSH PRESSES AND “CINDY”

Push Press 5 5 5then…“Cindy”Complete as many rounds as possible in 20 mins of:5 Pull-ups10 Push-ups15 Air Squatspost rounds completed.

HAPPY BDAY CHIPPER WOD

Happy 25th Birthday Sara Adler!!!This is a tweaked version of a WOD she requested for her birthday. I made it harder!!!For time:25 Tire flips 450/225 pounds25 Front Squats 135/95 pounds25 PowerCleans 135/95 pounds25 Box jumps 30/24 inches25 Kettle Bell Swings 53/35...

DEADIFTS, RING PUSH UPS AND DOUBLE UNDERS

10 Rounds For Time:10 Deadlifts 155/115 pounds10 Ring Push Ups10 Double UndersPost time completedLevel 3 155/115 pounds, Ring Push-ups, Unbroken DU’sLevel 2  135/95 pounds, Hand release Push-ups, Double UndersLevel 1 95/65 pounds, X Hand Release Push Ups, X 3...