• 20SEP, 2017
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    WOD Thursday

    Push Press 15 Minutes to 5 sets of 5 Reps THEN  15min AMRAP -15 HSPU -10 Cal Row -5 Cleans (Squat) Rx+185/125# Rx 155/105# S1 115/85# Mobility -Runner’s Lunge -Frog Pose -Chest Stretch on Wall Core Cashout 4 Sets: -15 GHD Sit-ups -30 Plank Twists

  • 19SEP, 2017
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    WOD Wednesday September 20, 2017

    Weightlifting EMOM x 8 min -2 Back Squats @ ~80% 1RM -same weight for all sets Death by Power Snatch + Box Jumps Min1: 1 Power Snatch (75/55#) + 1 Box Jump (24/20”) Min2: 2 Power Snatch + 2 Box Jump Etc, until failure to complete designated reps of both exercises in the same minute

  • 18SEP, 2017
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    WOD Tuesday September 19, 2017

    WOD 24min AMRAP -400m RUN -30 Wall Balls (20/14#) -20 Toes-to-Bar Mobility -Wall Calves/Achilles Stretch -Scorpion Stretches Core Cashout Accumulate 4 min Plank

  • 17SEP, 2017
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    Lurong Challenge WOD: Benchmark Test Monday September 18, 2017

    Lurong Challenge WOD: Benchmark Test Raising the Bar Test 9min AMRAP -8 Lateral Bar Hop Burpees -7 Cleans -6 Front Rack Lunges -5 Shoulder to Overhead Weights written in order: Open, Masters, Masters + L3: 135/95, 135/95, 115/75 L2: 95/55, 95/55, 65/45 L1: 65/45, 65/45, 45/35 **L1 athletes perform front squats instead of front rack

  • 14SEP, 2017
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    Hero WOD Friday, September 15, 2017

    Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Post time to comments. Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served