11.4.13 "Lurong Original remix"

November 03, 2013

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Sacha with a “C”

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Skills:

HSPU Practice
Max HSPU for Leaderboard (men strict, women kipping)
-kipping HSPU should be unbroken and may not rest at the bottom for more than :03 secs

Lurong Original Remix
12 Min Time Cap: Judges required today
100 Burpees
100 Kettlebell Swings

The twist: Athletes can break up the exercises and REPS in any order they choose.

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

Movement Details – Men

Level III (3)
100- 53 lb Kettlebell Swings
100- Burpees

Level II (2)
100- 35 lb Kettlebell Swings
100- Burpees

Level I (1)
100- 25 lb Kettlebell Swings
100- Burpees No Press

Movement Details – Women

Level III (3)
100- 35 lb Kettlebell Swings
100- Burpees

Level II (2)
100- 25 lb Kettlebell Swings
100- Burpees

Level I (1)
100- 15 lb Kettlebell Swings
100- Burpees No Press

Competitors
1. MetCon
4 Rounds
15 KB Swings (70,53)
15 Burpees
2. Endurance
3x1000m Row Rest 3minutes 100% Effort
3. Recovery
100 Weighted Situps

Comments

comments

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  1. Jenny j Reply

    Wod- 9:47. Took a minute off my first time:)!
    Endurance- 3 rnds 1000 meter row
    Recovery- 200 weighted sit-ups- 25 lb kb

  2. Willhuntforfood Reply

    Team rac
    Lourong
    Brian 10:45 Rx
    Andy 12:05 Rx
    Paul 12:15 Rx
    Tim -12:25 Rx
    Brian l – 13:15 Rx

  3. Josh.O Reply

    1)Competitor Metcon: 6:44RX
    2)3x1000m row- 3:59- 3:52- 3:52
    3) 100 abmat situps 35# KB

  4. scott henriques Reply

    metcon- lurong original

    11:50 (35# kb)
    finished in the time cap..

  5. Adam Reply

    11:03(L3)

    Thought I was gonna lose my cookies. Glad I didn’t.

    Mmm…cookies…

  6. Coach Risky Reply

    1. METCON- (competitor) 6:53rx
    * burpee pace has been getting better

    2. 3×1,000 Row
    *(1) 3:30, (2) 3:51, (3) 3:44

    3. 100 sit-ups w 30# db

  7. Reale Deal Reply

    Got through 182 reps, 6 more reps than last time. Not bad considering I was going on about 2 hours of sleep. Need to work on getting faster.

  8. Big Sexy Reply

    Competitor MetCon – 6:19 rx
    Rows – 3:26, 3:31, 3:25
    100 abm situps with 35# kb

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