5.11.15 “LURONG SUMMER CHALLENGE 2015 BENCHMARK TEST”

GLADIATOR GAMES 2015

GLADIATOR GAMES 2015

Today kicks off the Lurong Summer Paleo Challenge. It’s not too late to sign up! Visit https://challengeseries.lurongliving.com

It’s a 5 week online weight loss and fitness challenge with 3 Paleo Diet Options to choose from.

Today we will be taking measurements and doing the benchmark WOD. We will retake measurements and retest the benchmark WOD at the end of the 5 weeks to see all your great results!!!

If you are not signed up for the challenge let us record your measurements anyway and see what great results you can achieve over the next 5 weeks!

Today’s WOD

Strength:
Back Squat
3×3 at 90% across

“Lurong Summer Challenge 2015 Test”

Movement Details – Men
Level III (3)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 30 inches
10 Toes to Bar

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 155 lbs.
Level II (2)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 24 inches
10 Knees to 90

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 95 lbs.
Level I (1)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Ab-Mat Sit Ups

3 Minute Rest

Part B- 3 Minute AMRAP of:
Ground to Overhead at 55 lbs.
Movement Details – Women
Level III (3)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 24 inches
10 Toes to Bar

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 105 lbs.
Level II (2)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Knees to 90

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 65 lbs.
Level I (1)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 10 inches
10 Ab-Mat Sit Ups

3 Minute Rest

Part B- 3 Minute AMRAP of:
Ground to Overhead at 35 lbs.

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