STRENGTH

15 Min. to establish

High Hang Snatch

WOD

Lurong Challenge “Resolution Chipper Week 1”

Complete at Many Reps as Possible in 10 Minutes:

(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters



CONDITIONING

E2MOM x 16

1. 1K Bike

2. 15 GHD Sit Ups + 120ft. Farmer Walk

CORE

4 x :45 Weighted Plank

4 x :30 Hanging L-Sit

4 x :45/:45 Side Plank

GYMNASTICS

Muscle Up Skill Work

 



Strength

Push Press

5RM

WOD

For Time:

21 Lateral Bar Burpees

15 Shoulder 2 Overhead

21 Lateral Bar Burpees

12 Shoulder 2 Overhead

21 Lateral Bar Burpees

9 Shoulder 2 Overhead



STRENGTH

Front Squat

5×3, 77% of 1RM

1 Minute rest between sets.

WOD

For Time:

AMRAP 12

50 Double Unders

10 Toes 2 Bar

15 Squat Cleans (135/85)




WOD

“Fight Gone Bad”

3 or 5 Rounds:
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 five-minute round from which a one-minute break is allowed before repeating.



Here are the heat times for tomorrow’s workouts. If you are watching live on FloElite WOD 1 will take place on Flagler Stage, WOD 2 will take place on Bayside. Check out the videos below for details regarding both works our team has to attack tomorrow!

 

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Workout 1

“Assault on Fran”

Workout 2

“Climb.Jump.Walk”

 

WOD

Every 2 Minutes, 5 Rounds

1. 30/20 Cal Row

2. 8 Clean & Jerk (135/95) + 8 Burpees

3. 1:00 Max Effort Ring Push-Ups

Desert

Assault Bike

:30 Max Cal Assault Bike

*This is your score for the day*



 

 

WOD

AMRAP 20

15 Pull-Ups

20 KB Swings (53/35)

20 Abmat Sit Ups

15 Box Jumps (20/14)

Midline

4 Rounds

Superman Hold :30

Hollow Rock :30

Rest :30



 

Strength

Front Squat

2×3, 75%

4×3, 77%

– 1 minute rest between sets –

WOD

4×3 Minute Rounds, 2 Minute Rest

7 Thrusters (95/65)

7 Shoulder 2 Overhead

7 Clusters



 

Strength

Push Press

5×3

90%+, of 5RM

WOD

For Time:

45 Cal Bike

-Then-

21-15-9

Deadlift (225/155)

Bar Facing Burpees

 



 

Strength

2 Position Snatch

15 min. to work up to a heavy complex

WOD

AMRAP 10

15 Hang Power Snatch (75/55)

30 Double Unders

15 Toes 2 Bar



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