Monday 1-23-17

Week 2 is starting of the Lurong Living Challenge and we hope you all did well on week 1. It’s a small blip in an entire year, 5 weeks, we know you can do it and stay strong through this whole thing!

Don’t forget everyone, this Thursday begins our Range of Motion workout (RomWod) which is yoga geared to athletes like you!  We will have a 5:30am, 9am and a 4:30pm to see how it goes. We truly want you all to try and make this as much as possible. 

Finally, we’ll have a spot on the board for nominations for a February Member of the Month, so nominate someone if you’d like. 

Swink Sweat 

For Time:

-5K Row

Swink Fundamentals

-Shoulder Mobility 

Strength:

-4×2 Back Squats @80%, rep 1 has 2 sec pause

-4×1 Back Squats @85%

*do 1 set every 1:45

Lurong Living Challenge workout 2

For Time (17:00 cutoff)

50-40-30-20-10

-WallBalls 

-Double Unders 

-Wall Situps (will explain)

Don’t forget, the Open on Fridays is coming!