WOD

Hersh

• 200 Meter Run
• 40-Double Unders
• 8-Front Rack Walking Lunges @65% of front squat PR 

Sara & Penny

2 Rounds:

• 1 Minute Max Reps Dead lifts (155/100)
• 1 minute rest
• 1 Minute Max Reps Box Jump Overs (30/24)
• 1 minute rest
• 1 Minute Max Reps Hang Power Cleans (155/100)
• 1 minute rest
• 1 Minute Max Reps Muscle Ups
• 1 minute rest
• 1 Minute Max Reps Thrusters (155/100)
• 1 minute rest
• 1 Minute Max Calories on Rower
• 1 minute rest

Chase’s going away WOD

For Time:

10-9-8-7-6-5-4-3-2-1

• Power Snatch
• OHS

**All performed at 70-75% of 1RM Power Snatch

Wes, Suito, Kristin, Amy

• 21-Pull Ups
• 15-HSPU
• 9-Thrusters (135/95)

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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Kristen, Sarah, Jan

• 21-Calorie Row
• 15-Box Jumps (30/24)
• 9-Dead lifts (315/205)

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

(more…)

A) Build to today’s 2RM Back Squat

• 1-Pause Back Squat
• 1-Back Squat

B) 10 Rounds:

• 30 seconds floor leg lifts
• 30 seconds rest

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

(more…)

Stella!!!

A) Find 1RM Power Jerk

B) 5 Rounds:

• 5-Power Jerks @75% of today’s 1RM
• 10-Burpees

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

(more…)

  
“Hotshots 19”

6 Rounds:

• 30-Air Squats
• 19-Power Cleans (135/95)
• 7-Strict Pull Ups
• 400 Meter Run