Warm-up: 200m, then 3rds of: 6 strict chin-ups, 6 nose to wall squats, 6 ring dips Strength: Back squat 10×60% 10×65% 10×70% WOD: 500m row then 3rds of: 12 Front rack barbell lunges (Rx 95/65 Rx+ 135/95) 10 Lateral burpee over the bar 12 T2BRead More

Oly: Take 20min to establish a heavy Clean Lurong Paleo Challenge WOD #3 “Triplet Tester” 11 Minute AMRAP: Ascending Ladder -3, 6, 9, 12, 15, 18….. of the following movements: • Wall Balls (20/14) • Box Jumps (24/20) • Deadlifts (115/75) https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-3-triplet-testerRead More

Mobility: Lax ball thoracic spine & glute roll out 15min Strength:  Overhead Squat 3-3-3-3-3 WOD: As a 2-person team, complete the following in ANY order for time: 1600m run 200 DU 100 Sit-ups 10 Rope climbsRead More

Warm-up: 200m run, then 2rds of: 10 BB Overhead Lunges, 10 BB Good Mornings, 10 Hollow Rock Strength: 3rds 1a) Bulgarian split squat x 8 each leg 1b) Weighted Chip-ups x 6-8 reps Lurong Paleo Challenge WOD #1 “Capacity Test” 13 Minute AMRAP: 10 minutes of work time with 3 minutes of built in rest...Read More

Warm-up: 200m run, then 2rds of:  10 push-up, 10 Strict T2B Strength: Take 15min to establish a heavy Shoulder Press WOD: 800m run 30 KBS (53/35) 50 DU 200m run 50 DU 30 KBS 800m runRead More

Oly: Take 20min to establish a heavy Snatch Lurong Paleo Challenge WOD #2 The Olympian 9 Min AMRAP: Complete as many reps of possible in the time limit of the following movements: • Ground to Overhead (G2OH) • Bar Facing Burpees https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-2-olympianRead More

“Fight Gone Bad” 3rds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a...Read More

Warm-up: 2rds of: 6 push-up to spiderman, 10 air squat, 10 PVC pass thrus Skills: EMOM x 12 a) 15m HS Walk b) 30-40 UB DU c) 2 Rope Climbs Rest 2min EMOM x 9 a) 8 Pistols b) 10-12 T2B c) 8-10 Ring dips For all movements, work on efficiency and perfect technique WOD:...Read More

Skill: Muscle-Up practice/progressions WOD: For time: 2rds of 5 Front squat @ 65% of 1RM 3 MU (sub 6 ring rows + 6 dips) 2rds of 5 Front squat 10 C2B 2rds of 5 Front squat 10 Pull-up  Read More

Warm-up: 200m run, then 3rds of: 2 wall walks, 5 nose to wall squat, 10 hollow rock Strength: 3sets with 1min rest between movements 1a) Barbell back rack forward lunges x 8 each leg (AHAP) 1b) L-seated KB/DB strict press x 8-10 reps (AHAP) WOD: 4rds for total time 8 Push press @ 65% of...Read More