Warm-up:
NO OPEN GYM AT 1:30pm
400 meter row
https://www.lurongliving.com/challenge/blog/announcements/the-movement-fix:-get-ready-for-wod-2-8348
2rounds:
10 cat camels
10 primal pull throughs
3 rep G2O
Strength:
Back Squat 3-3-3-3-3
75% of your 3rep max for all 5 sets
Metcon:
LuRong Challenge WOD
9 Min AMRAP:
Complete as many reps of possible in the time limit of the following movments:
- Ground to Overhead (G2OH)
- Bar Facing Burpees
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards
MEN
Level III (3) (2) (1)
20 G2OH- 95 lbs 65lb 20lb Medball
7 Bar Facing Burpees
15 G2OH- 135 lbs 75lb 45lb
7 Bar Facing Burpees
10 G2OH- 155 lbs 95lb 65lb
7 Bar Facing Burpees
5 G2OH- 185 lbs 135lb 95lb
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs 155lb 115lb
20 G2OH- 95 lbs 65lb 20lb Medball
7 Bar Facing Burpees
15 G2OH- 135 lbs 75lb 45lb
7 Bar Facing Burpees
10 G2OH- 155 lbs 95lb 65lb
7 Bar Facing Burpees
5 G2OH- 185 lbs 135lb 95lb
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs 155lb 115lb
WOMENS
Level III (3) (2) (1)
20 G2OH- 65 lbs 45lbs 14lb Medball
7 Bar Facing Burpees
15 G2OH- 85 lbs 55lbs 35lb
7 Bar Facing Burpees
10 G2OH- 105 lbs 65lbs 45lb
7 Bar Facing Burpees
5 G2OH- 135 lbs 95lbs 65lb
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs 115lb 95lb
20 G2OH- 65 lbs 45lbs 14lb Medball
7 Bar Facing Burpees
15 G2OH- 85 lbs 55lbs 35lb
7 Bar Facing Burpees
10 G2OH- 105 lbs 65lbs 45lb
7 Bar Facing Burpees
5 G2OH- 135 lbs 95lbs 65lb
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs 115lb 95lb
RULES and DETAILS:
https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-2-olympian
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