2017 Lurong WOD 1
Benchmark Test
12 MINUTE DOUBLE AMRAP
Men: Open and Masters use 95lbs and 24 inch box. Masters+ use 85lbs and 20 inch box
Women: Open and Masters use 65lbs and 20 inch box. Masters+ use 55lbs and 16 inch box
Complete at Many Reps as Possible:
5 Minute AMRAP of:
-10 Power Snatches
-10 Box Jumps
Rest for 2 Minutes
5 Minute AMRAP of:
-10 Overhead Squats
-10 Box Jumps
3 rounds for time:
-20 burpee pullups (use jumping pull up. Scale by using higher or lower bar)
-rest 2min-
-30/20 cal row
-rest 2min-
-20/15 cal airdyne
-rest 2min-
Your time is determined by how fast you sprint the work periods. Take full 2 minutes of rest between each bout of work
Front Squat 8 reps at the following percentages of 1RM
-60%
-65%
-70%
-75%
Deadlift
10-8-6-4-2-2-1
WOD
For time
-100 ft OH lunge with 45/25 plate
-70 cal row
-70 cal AD
-1600 m run
-50 cal row
-50 cal AD
-1200 m run
-30 cal row
-30 cal AD
-800 m run
-30 wall balls, 20/14
Gymnastic bodies Middle split series