Main – WOD Weightlifting just below knee Hang Snatch (15 minutes to establish a 3RM ) Metcon Metcon (Time) 30-20-10 .....
Main – WOD Weightlifting Heaving Snatch Balance (5×3 ) Metcon *The BB hold should start and finish in a squat .....
Main – WOD Weightlifting Back Squat (1X6@65%, 1X6@75%, 2X6@80%) Metcon Metcon (Time) 3 rounds: 30 Alternating pistols 20 T2B 10 .....
Main – WOD 2013 Lurong Paleo Challenge WOD 9 (Time) 12 Min Time Cap: 100 Burpees 100 Kettlebell Swings Metcon .....
Main – WOD Weightlifting 3 Position Clean and Jerk (15 mins to 1 rep max) Floor, Hang, Hip, Jerk Metcon .....
Main – WOD Weightlifting Back Squat (1X8@65%, 1X6@75%, 1X4@85%, 1X4@90%) Metcon Metcon (Time) 3 rounds for time of: 50 Double-Unders .....
Main – WOD Weightlifting A: 3 Position Snatch (Floor, Hang, High Hang) (15 minutes to establish 1 rep max) Perform .....
Main – WOD Weightlifting Split Jerk (1 Rep Max (From Racks or Blocks)) Metcon Metcon (Time) 3 rounds: 400m Run .....
Main – WOD Metcon AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ .....
Main – WOD Metcon Metcon (Time) As a Team of 4, complete the following: 3K Trail 100 Power Snatch (95#/65#) .....
Main – WOD Metcon 2013 Lurong Paleo Challenge WOD 8 (Time) 18 Min Time Cap: 21-18-15-12-9-6-3 of: Wall Balls Deadlifts .....
Main – WOD Back Squat (1X8@65%, 70%, 75%, 80%) Metcon Metcon (AMRAP – Reps) AMRAP 12 mins: Ascending ladder of: .....
