10.13.15 “LURONG THE MOTIVATOR”

October 12, 2015
Mobility at its finest. The box shoulder stretch can help loosen up tight shoulders. Great mobility stretch for overhead movements.

Mobility at its finest. The box shoulder stretch can help loosen up tight shoulders. Great mobility stretch for overhead movements. Try it out today!!!!

STRENGTH
The Hatch Squat has come to an end. Today is the day to test your strength and PR!!!

Strength
In 20 Minutes Establish a
1 Rep Max High Bar Back Squat

“LURONG THE MOTIVATOR”
“LURONG THE MOTIVATOR”
Overview
At 3, 2, 1 Go the athlete will pick up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead (not in the hang), but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires.

Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.

See the scaling requirements for Level 2 and Level 1.

Movement Details – Men
Level III (3)
9 Min AMRAP of:
Shoulder to Overhead at 115 lbs
Penalty: 20 Double Unders
Front Rack Lunges at 115 lbs
Penalty:5 Burpees
Repeat until time expires…

Level II (2)
9 Min AMRAP of:
Shoulder to Overhead at 95 lbs
Penalty: 20 Single Unders
Front Rack Lunges at 95 lbs
Penalty: 5 Burpees
Repeat until time expires…

Level I (1)
9 Min AMRAP of:
Shoulder to Overhead at 65 lbs
Penalty: 20 Single Unders
Front Squats at 65 lbs
Penalty: 5 Burpees
Repeat until time expires…

Movement Details – Women
Level III (3)
9 Min AMRAP of:
Shoulder to Overhead at 85 lbs
Penalty: 20 Double Unders
Front Rack Lunges at 85 lbs
Penalty: 5 Burpees
Repeat until time expires…

Level II (2)
9 Min AMRAP of:
Shoulder to Overhead at 65 lbs
Penalty: 20 Single Unders
Front Rack Lunges at 65 lbs
Penalty: 5 Burpees
Repeat until time expires…

Level I (1)
9 Min AMRAP of:
Shoulder to Overhead at 35 lbs
Penalty: 20 Single Unders
Front Squats at 35 lbs
Penalty: 5 Burpees
Repeat until time expires…

Post your results to the Whiteboard.

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