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Wednesday 10/30/2013 WOD

Warm up 3 sets of 5 Inch Worms 10 Supermans 15 Groiners 20 ice skaters Dynamic stretches Strength/Skill Dead Lifts 5-3-3-3-5 Training (Met-Con) 5 Rounds "The WALLking Dead" 10 Dead Lifts (225/155) (275/190) 15 Wall Balls (20/14)

2013 10 29

Tuesday 10/29/2013 WOD

By: EVF Performance 8 Comments

Warm up 1K Meter Row 2 sets of 1 Min plank 1 min Squat Hold 1 Min 100's Dynamic Stretches Strength/Skill 10 Min EMOM EVEN 3/5 HSPU ODD 5/7 Chest to bar Pull ups Training (Met-con) 4 Rounds 4 MIN AMRAP 3 Min Rest 15 Burpees 15 KB Presses (35/26)…

2013 10 28

Monday 10/28/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets of 10 Air Squats 10 Groiners 10 Supermans 10 Push ups 10 Ring Rows to chest Barbell clean progression Strength/Skill Build as heavy as you can in 15 Mins Clean and Front Squat complex 2 Hang Power Cleans 2 Front Squats Training (Met-Con) For time Descending…

2013 10 27

Sunday 10/27/2013 WOD

By: EVF Performance 0

Warm up 3sets of med ball V ups Russian twist Plank 30 secs-1min Side plank 20 -30 secs each side Mountain Climbers 30 secs Training (Endurance) Row 8x200 meters Work to Rest 2.1 ration Ski 4x400 Meters Work to rest 1.1 Ratio Run 3x 600 meter run Work to rest…

2013 10 26

Saturday 10/26/2013 WOD

By: EVF Performance 0

Warm up With a PVC 3 sets of 10 Pass Thru's 10 Around the back 10 Muscle Snatches Dynamic Stretches Snatch progression w an empty barbell Strength/Skill 3 Power Snatches EMOM for 10 Mins 70% of 1RM Training (Met-Con) In teams of two Complete as many rounds as possible in…

2013 10 25

Friday 10/25/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets of 30 secs each Groiners High Knees Wall Climbs Lunges Plank Dynamic Stretches Strength/Skill 4 sets of 20 Weighted Box Step ups (20 inch box) Use a Barbell, KB's or a med ball for resistance Super set with 10 Strict over head KB presses Rest 2-3…

2013 10 24

Thursday 10/22/2013 WOD

By: EVF Performance 6 Comments

Warm up 400 meter run 3 sets of 10 Air Squats 10 push ups 10 V ups 10 Supermans Dynamic Stretches Strength/Skill 10 Mins Double under practice Level 1 (Fitness) Progressions Level 2 ( Performance) If you break before you hit the target you must begin again. You cannot move…

2013 10 23

Wednesday 10/23/2013 WOD

By: EVF Performance 1 Comment

Warm up W an Empty Barbell 3 sets of 10 Dead lifts 10 Push presses 2 sets of 5 Inch worms 10 Jumpsquats 15 burpees Strength/Skill Complete the following complex in sequence without dropping the bar 1 power Clean 1 Hang Clean 1 Jerk Build as heavy as you can…

2013 10 22

October 10/21/2013 WOD

By: EVF Performance 5 Comments

Warm up 1 Mile Run Dynamic Stretches Strength/Skill 10 Min EMOM 8/10 Toes to bar 7/9 Cal Ski Workout prep 2 sets of 3/5 HSPU 3/5 pull ups 5/7 KB swings Training (Met-Con) Level 1 (Fitness) 20 Min AMRAP 5 HSPU 10 Pull ups 15 russian KB Swings (53/35) Level…

2013 10 21

The Evils of Saturday

By: EVF Performance 0

Written by The Lurong Challenge Team: Strictly by the Numbers Did you know that there is a consistent pattern during the first 4 weeks of the Challenge? More than 10,000 of you have been tracking your diet so these stats are quite significant. The biggest challenge for all of us…

2013 10 21

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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