For Time:
– 20 Back Squats 225# (185#/135#)
– 40 Toes to Bar (40 Knees to Elbows/40 Knee Raises)
– 60 KB Swings 32kg (24kg/16kg)
Category: Workouts
“Luce”
Three Rounds For Time:
– 1K Run (1k/400m)
– 10 Muscle Ups (30 Pullups & 30 Ring Dips/30 Pullups & 30 Pushups)
– 100 Squats (75/50)
Upper Body Max Effort
1. 3RM Standing Press
2. 3 x 5 Barbell Rows
3. 4 x 15 Shrugs
Lower Body Max Effort
1. 5RM Sumo Deadlifts
2. 5 x 3 Rack Pulls
3. 3 x 20 Ukranian Deadlifts
4. 5 x 10 Weighted Situps
Categories
2010-07-12 UGS
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops
Categories
2010-07-10 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise
Categories
2010-07-09 UGS
Five Rounds
1a. 10 Jumping Lunges
1b. 6 Hang Cleans
Five Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double KB Rows
Three Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Hip Extensions
50 Weighted Situps
Front Squat
– 5 Sets
Repeats
– 4 x 400m