9.28.15 “LURONG 50’s CHIPPER”

September 27, 2015
"BIG JOE" as we all know him. This guy makes everything look easy. When he's rowing you need three guys holding it down!!!!

“BIG JOE” as we all know him. This guy makes everything look easy. When he’s rowing you need three guys holding it down!!!!

Workout of the Day

“LuRong 50’s Chipper”

Movement Details – Men

Level III (3)
50 Wall Balls- 20 lbs at 10′
50 Dumbbell Snatches (alt. arms) at 70 lbs
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 20 lbs at 9′
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 20 lbs
50 Dumbbell Snatches (alt. arms) at 25 lbs
50 Air Squats
50 Ring Rows

Movement Details – Women

Level III (3)
50 Wall Balls- 14 lbs at 9′
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Pistols (alt. legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 14 lbs at 8′
50 Dumbbell Snatches (alt. arms) at 35 lbs
50 Single Leg Squat Touchdowns (alt. legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 14 lbs
50 Dumbbell Snatches (alt. arms) at 15 lbs
50 Air Squats
50 Ring Rows

We will be doing the wod before strength, if time becomes an issue just please be curtious to the next class. Thank you everyone and have fun today. May all squats be deep!

STRENGTH
HBBS
1*5 65%
1*5 70%
1*5 75%
1*5 80%

Post your results to the Whiteboard.

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