9.16.13 "Lurong Original Remix"

September 15, 2013

It’s not too late! You have until midnight tonight(Sunday) to Register for the Lurong Paleo Challenge.
We still need a few athletes to register to qualify us for the grand prize. Sign up at www.lurongliving.com/challenge


Eric B. “Paleo Challenge Works!!!”

Today and until the end of the week we will be available to take your baseline measurements. We will also take your before picture. For the picture we will use YOUR phone or camera so YOU can upload them. You are also responsible for entering YOUR own measurements and scores for the benchmark WODS. Please show up early to get your measurements and pictures done.

We will most likely program all three benchmark WODs Monday, Tuesday and Wednesday this week but you will have two weeks to actually complete them. You will always have to complete a benchmark WOD with a judge.

Today we will be tackling Benchmark WOD #2

Lurong Original Remix
12 Min Time Cap:
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) 3 Position Snatch (high hang,hang,floor)
7 sets of 1–heavy but pretty
2) Lurong Remix
3) Behind the neck snatch grip Push Press
5×3-across (the same weight)

—Upcoming EVENTS
* September 16th Lurong Paleo Challenge. Sign UP now!!!
* September 27th Mr and Mrs RX wedding!!!
* October 15th WOD 4 Paws @ Cynergy
* October 27th Dr. Rockett Injury Prevention Seminar

Comments

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  1. CC Engine Reply

    171 25 # 80 burpees 91 kb swings
    Great 630 P with Coach JC, at CFD! with great big crew!
    Partner with Sheri -176! U go girl! 🙂

  2. ElijahGonsalves Reply

    188 35#

  3. JustinCoelho Reply

    10:40 rx

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