WOD: A. Deadlift 5×2 *start around 75-80% of 1rm and build 5% per set of 2 to 100%+ B. LuRong Paleo Challenge WOD3 11 Minute AMRAP: Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements: Wall Balls Box Jumps Deadlifts see previous results here Men’s Movement Details Level III (3) Wall Balls- […]
“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” WOD: LuRong Paleo Challenge WOD 2 9 Min AMRAP: Complete as many reps of possible in the time limit of the following movements: Ground to Overhead (G2OH) Bar Facing Burpees see previous results here MEN’S
WOD: A. Shoulder Press 5×2. *start around 75-80% of 1rm and build 5% per set of 2 to 100%+. B. LuRong Paleo Challenge WOD #1 13 Minute AMRAP: 10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed. 4 Minutes of Max
WOD: A. Snatch skill work: 1. Snatch segment pull: floor-below knee-thigh-hip (pockets) + finish (VERTICAL TORSO) 2. Hang snatch: pockets (vertical torso)- up shrug- scarecrow-muscle snatch+ snatch progressions B. EMOM x 12 min. adding weight every 3 min. 1 snatch segment pull. (pause at below knee- midthigh- hip+ finish) + 1 snatch from hang min
Thank You! We celebrated 4 years of awesome! A couple weeks ago we celebrated our 4-year anniversary! We are excited to be thriving because of the commitment, dedication, and value you have for health and wellness. In addition, our coaching staff works extremely hard to ensure our core values are upheld to maintain a respectful,
Sat. Nov. 1 GYM CLOSED. Romp @ Riddle point + Beginners Comp @ Castlewood Sun. Nov. 2 (Daylight Savings time ends, Fall back 1 hour) TBA
Saturday and Sunday Read More »
