10.19.15 “LURONG CHAMPION RE-TEST”

October 18, 2015
The future of fitness

The future of fitness

The LURONG Challenge is coming to an end. This week and next we will Retest the first two bench mark wods. Today will be the Champion Test. You will have all week to make this up if you are unable to attend today. 

Workout of the Day
“LuRong Champion Re-Test”
2×6 AMRAP:
The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

Details

At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout. The athlete’s score is calculated by the total number of reps completed in 2 rounds of each movement.

Make sure to watch all movement standard videos 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

Movement and Load Details – Men
Level III (3)
Deadlift- 155 lbs
Box Jump Overs- 30″
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24″
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details – Women
Level III (3)
Deadlift- 100lbs
Box Jump Overs- 24″
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Level II (2)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12″
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

Post your results to the Whiteboard.

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