7 Minute AMRAP Kettlebell Burpees 53/35

20 Minute EMOM 6 Thrusters 75/55 20 Double Unders

5 Minute Cap: Find 3 rep overhead squat max then, For Time: 100 Wall ball shots @ 20/14lb. to 10′ 50 Pull-ups *Repetitions can be broken up however the athlete sees fit.

5 Rounds for Time: 5 Wall walks 10 Front squat @ 115/75 15 Russian twists @ 45/35

Lurong Living Original Revisited WOD 9 12 MInute Time Cap: 100 Burpees 100 Kettlebell Swings **You must do the same level as WOD 2 Movement Details – Men Level III (3) 100- 53 lb Kettlebell Swings 100- Burpees Level II Read More …

“Hansen” Five rounds for time of: 1.5pood/1pood Kettlebell swing, 30 reps 30 Burpees 30 Sit-ups Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by Read More …

For Time: 10 Overhead Squats @ 120/80 lb. 20 Back Rack Lunges, alt. @ 120/80 lb. 30 Hand Release Push Ups 40 KB Swings @ 53/35 lb. 50 AbMat Sit Ups 40 KB Swings 30 Push Ups 20 Back Rack Read More …

Happy Halloween!!! Thruster: 1-1-1-1-1-1-1 Then, 5 Minute Time Cap: 400 Meter run AMRAP Thruster @ 50% of max Wear your costume!!!

Lurong WOD 1 Revisited *You MUST complete today’s WOD at the same level as you did it last time* 18 Min Time Cap: 21-18-15-12-9-6-3 of: Wall Balls Deadlifts Box Jumps Make sure to watch the video and read everything on Read More …

12 Minute AMRAP: 20 Double Unders 12 Pull Ups 8 Burpees