WOD
“Lurong Challenge WOD #1”
21-18-15-12-9-6-3 of:
Wall Balls (20/12)
Deadlifts (115/75)
Box Jumps (24/20)
18 Minute Time Cap – Add 1 second for every rep not completed. So if you don’t finish the last 3 box jumps, your score would be 18:03.
If you are entered in the Lurong Challenge, look here to make sure you know the requirements for your scale level.
Mobility) Lumbar Smash w/ Feet on Wall – Single Mob Ball – 4 Min
Competition Training
1) Clean – Every two minutes, for 20 minutes (10 sets):
Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 100, 100+
2) Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.
3) Three rounds for time of:
5 Power Clean (185/120)
10 Alternating Reverse Lunges (185/120)
6 Minute Cap. Scale as needed.