10.16.13 "HUMP DAY!"

October 16, 2013

The Lurong WOD will be on Friday this week!


Lui!


Vrakas!

Hump Day!!!
3 Rounds
30 Wall Balls (20,14)
30 Hang Power Snatches (75,55)

Cashout
3x800m Run rest 2mins

Competitors

1. METCON
Hump Day!
3rds
30 Wall Balls (20/14#)
30 Hang Power Snatches (75/55#)

2. SKILL WORK
Examples:
a) EMOTM 10
1-5 Muscle ups
b) EMOM 10
20 Double Unders(attempts)
c) EMOTM 10
2-5 Chest 2 Bars or Butterfly’s
d) EMOTM 10
1 Squat Snatch + 2 OHS
–start very light-add weight each set

3. RECOVERY
a)3×25 UB KB swings (53,35)
b)3×15 Hypers or Good Mornings

—Upcoming EVENTS
* Lurong Paleo Challenge is ON!!
* October 27th Dr. Rockett Injury Prevention Seminar
* Halloween Party October 25th @10pm at Inner Bay in New Bedford
* Thanksgiving Day “Murph”

Comments

comments

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  1. JustinCoelho Reply

    Hump Day- 9:24 Rx
    EMOTM 10: 2-3 mini deficit HSPU
    3×25 UB KBS (53)
    3×15 Good Mornings (75,75,95)

  2. RealJoshCamara Reply

    Wallballs still aren’t my thing 
    1) 15:32 RX
    2) EMOTM 1-5 UB Deficit handstand pushups (used two 25# plates on both sides of an abmat)
    3) 53lbs KBS – good mornings 45/65/65

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