Lurong WOD Toes to the Sky

Friday Feb 9 2018


Hope you all had a fine Thursday and have an equally fine Friday. 
Yo Friday!
1.) Lurong WOD Toes to the Sky
13 minute cap:
Row 50 cal
then 4 rounds of
10 Overhead Squat 115/75lb
10 Toes to Bar
**if time permits no. 2 will be done in class**
2.) Every 2 minutes for 20 minutes complete Clean Complex @ approx 70%
Floor to Hang, pause 3 seconds
Floor to High Hang, pause 3 seconds
Floor to Extension
Floor to High Pull
Clean & Jerk
note: reset as needed each time bar touches floor
*3.) 5 rounds
50m Kettle Bell Carry 1.5/1 pood
10 Kettle Bell Clean & Jerk (5 right arm/5 left arm) 1.5/1 pood
*4.) 10-8-6-4-3
Strict L-sit Pull-ups
Strict Handstand Pull-ups
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*6.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy


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10:10? Something like that
Modified T2B after 1st round. Tried the 8:15 and got to WOD with Tina!
Heater died in garage, couldn’t breath in 35 degrees
RX weight, Toes 2 Rig. 95# Clean complex 💩 5 rounds DL/DU @95# & farmers carries/ski-erg, bear crawls with Engeldinger 💪🏼🔥
9:47 65#. Single T2B all day long 👎
90# complex.
2 Rds TTB, 2 on Rig Clean complex 2@185, 4@205, 4@225
11 something 95#
Up to 135# complex
85# OHS. 135# clean complex.
Sadly rested. See you all in the morning!!
8:32? 85#
Up to 165# complex
11:26 Rx
135# clean complex
9:45, 45# OHS
Strung T2B to eyeballs. 75# clean EMOM. Happy friday
9:00, toes to rig, 65lb. 95lb complex
clean complex to 195#
Clean complex up to 195lb
Sporadic fitness got me like 🤢
Clean complex 115#; Annie 7:39
10:26...just moved
105# clean complex. Legless rope climbs and handstand walks
10:42 65#
TTB I'm coming for you. Major slow down. Clean Complex 125#, Friday Fun Day C2B, PU, Handstands, with Terri and Heather! :)
Clean complex ^ 185# for a few rounds.
I thought it was an AMRAP until Racheal sat down. Clean Complex up to 225 with soft elbows.
Worked until 9:00 p.m. / Complete on Saturday 2/9/18 in 7:16 / 2:12 for the 50 cal row.
6:58 or 5:58. I don't know.
@#45 v. 55. Shoulder held up. Onward and upward, steady & patient!! Knee therapy.
95# OS and cleans 9:32
a bit of work on handstand walking
C&J @ 125#
155# clean complex
165#
11:30, 30#, toes2rig
^65# clean complex