11.3.14 "Lurong Challenge 14.2"

November 02, 2014

LAST WEEK OF THE 2014 LURONG CHALLENGE.
Stick to your guns. You are almost there. We will retest Lurong 14.2 today and 14.3 on Wednesday. We will be taking final measurements before classes on Friday or over the weekend. Everything must be completed by Monday, November 9th.

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“LuRong Challenge 14.2”
The Olympian
AMRAP 9 Minutes

Movement Details – Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

 

EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
Perform one Warm Up Round then 3 Rounds at Max Effort
Row 3 x 500 meters
Run 3 x 400 Meters
Airdyne 25 Calories at max effort
Rest 1 Minute Between Rounds

CORE
3 Rounds
15 Back Extensions
15 BB Landmine Twists (add weights)
15 Side Plank Crunches

 

 

 

COMPETITORS

A. ENDURANCE
1 x 500m Row at 70-80%
Rest as needed
4 x 500m Row at 100%
Rest only 1 Minute between Rounds
–add one round from last week–

2. METCON
6 Rounds
6 Clean and Jerks (165,115)
12 Burpees over parallette (use barbell if no parallettes)

3. CASHOUT
3 Rounds not for time
3 Rope Climbs — work on using least possible amount of pulls not speed
15 Back Extensions

Comments

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About the Author
  1. neon joe Reply

    63 reps level3

  2. Junior Reply

    66 reps L3

  3. CC Engine Reply

    78 – L2. +10 from last time! 🙂
    Great nite at the box!

    • CC Engine Reply

      Woops – L1!

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