Wednesday, January 17,2018

Nice job on the 1st Lurong workout!!

Remember to put your results in once you have completed the workout.

WOD-

Overhead Squat 5-5-5-5

then for time:

21-15-9 reps of:

Overhead Squats (95/65)

Sumo Deadlift High Pulls (95/65)

Conditioning workout

6 min AMRAP

10 wall balls

10 box jumps

10 sit ups

Rest 2 min

6 min AMRAP

10 thrusters DB or Barbell-your choice

10 jumping lunges

10 toes to bar

2 min rest

6 min AMRAP

10 cal row

10 burpees

10 sit ups

Tuesday’s WOD board

Tuesday, January 16,2018

WOD-Lurong – Super 8 Test

8 min AMRAP

8 burpee box jumps

8 power cleans

8 thrusters

See the different scales below.

Join Michele today at 5pm for mobility.

Monday’s WOD board

Monday, January 15,2018

Today we start the Lurong Resolution challenge!! You still have time to sign up. Monica will be available from 5-7am, 9-1pm, and 4:45-5:15pm to get your measurements taken. We will be doing the Lurong WOD’s on Tuesday’s and you will have till Monday to submit your score.

WOD:

4 rounds for time:

30 russian kettlebells swings

20 pull-ups

10 handstand push-ups

Conditioning class-

25 min EMOM

12 Russian KB

12 KB goblet squat

10 push ups

10 pull-ups

10 cal bike

Sunday, January 14,2018

Every Sunday is a Share the Kool-Aid Sunday!!  If you’re a Tahoe local, come in and try a WOD on us!!

We have two classes every Sunday:  8:30 and 10:00

See you at the box!

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