Monday, September 12, 2016

 In WOD

Warm Up:  5 Minute AMRAP

20 Double Unders (X 3 for singles)

10 Walking Lunges

12 Wall Balls

Weightlifting:  3 Position Cleans (Floor, Above Knee, High Hang)

1 X 3 @ 65% of High Hang Weight

1 X 2 @ 70%

Strength:  Back Squat

4 Second Eccentric Contraction

3 X 3 @65%

2 X 2 @ 70%

WOD LuRong Challenge Benchmark

2 Rounds For Time:  17 Minute Time Cap

L3  500 Row

40 Air Squats

30 Sit Ups

20 Deficit Push Ups

10 Strict Pull Ups

L2  500 Meter Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups (Kipping OK)

L1  1 Round for time:  17 Minute Time Cap

500 Meter Row

40 Air Squats

30 Sit Ups

20 Knee Push Ups

10 Ring Rows

 

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