9.15.14 "LuRong Challenge 14.2"

September 14, 2014

It’s finally here!!! The LuRong Paleo Challenge starts today!!! You can still sign up at lurongliving.com/challenge

Whether you are signed up or not you will all be a part of this experience!!! You can all help your fellow gladiators reach their goals by being supportive and encouraging over the next 8 weeks.
If you are doing the challenge, here is what you need to do:
1) Measurements and Pictures must be done this week and you must enter all your information on your own
2) There will be 3 Challenge Benchmark workouts. These will be programmed in over the next 2 weeks. If you miss a challenge wod you can make it up the next day. You will have two weeks to complete all 3 wods.
3)You must enter your daily food journal for every day. You will have 3 days to enter each food journal. Set a reminder in your phone to alert you and remind you to enter your journal every few days.

If you have any more questions please ask your coaches or look to the LuRong Challenge Support group at each gym. Stick together and we will crush this challenge.

image

This is Josh in just 30 days imagine whatbyou can do in 60!!!

“LuRong Challenge 14.2”

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

Movement Standards
G2OH – Barbell
The Ground to Overhead (G2OH) movement is about getting the bar from the floor to overhead “anyway”. The key point is the range of motion between the start and end points. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Allowable variations include: power snatch, squat snatch, split snatch, clean and jerk, squat clean and jerk, squat clean thruster, or any variation. Touch-and-go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

G2OH – Med Ball
Med Ball Ground to Overhead (G2OH) starts with the athlete standing and the medicine ball on the floor. The movement is complete when the athlete is standing with the ball overhead with the hips, knees, and elbows fully locked out. Any variation to get to the finishing position is allowed. Touch and go at the bottom is allowed but bouncing the ball on the ground is not permitted.

Bar Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.

Scoring and Details
The athlete’s total score is the sum of all reps completed within the 9 minutes time allowance.
The athlete may preload the barbell with the first set weight. Then that athlete is responsible to changing weights under their own power during the workout. It is recommended to set up the needed weight in a way that transitions are quick with the weights easily accessible.
The submission page for the workout will automatically calculate the athlete’s total number of reps based on how far he/she progressed through the workout.
Video Submissions are required in order to be eligible for performance prizes.
The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.
You many complete the 3 benchmark workouts at whatever skill level you want, but the benchmark performance prize will be awarded to the top man and woman in each division, skill level, and region based on the total number of reps completing in all 3 benchmark workouts. In order to be eligible the athlete must perform all 3 benchmark WODs at the same skill level.

Notes
At the “3,2,1, go” the athlete begins 20 G2OH with the barbell preloaded to the appropriate weight. Once the 20 reps are completed the athlete must perform 7 Bar Facing Burpees.

After the 7 Bar Facing Burpees have been completed the athlete will then perform 15 G2OH at the heavier weight. At this point everyone will be using a barbell. The barbell is to be loaded by the athlete after the burpees are complete. The athlete will then perform 7 Bar Facing Burpees.,

Next round there will be 10 reps of G2OH to complete at a heavier weight and another 7 Bar Facing Burpees to complete.

The next round is 5 G2OH at the heavier weight then into 7 Bar Facing Burpees. If you make it to the final heaviest round you will use the remaining time to complete as many reps as possible of G2OH. There will be no burpees in this round.

COMPETITORS
1. 3x1500m row
Rest 3 minutes between rounds

2. Every 2 minutes for 14 minutes
1 Power Clean + Push Jerk
Work to a 1RM

3. “LuRong 14.2”

Comments

comments

About the Author
  1. big joe Reply

    71 lvl 3

  2. neon joe Reply

    Level3 66reps

  3. CC Engine Reply

    69 – lev .1
    Great warmup & love wods w judges (&/or partners)

Leave a Reply

*

captcha

Please enter the CAPTCHA text