Lurong Champion Challenge Benchmark

September 15, 2015

Hey Gladiators,

Todays WOD is a test for the Paleo Lurong Challenge, this benchmark WOD will be retested at the end of the 7 weeks. Even if you have not signed up for the challenge please keep track of your results today and when we retest you can see your improvements. This is the time to tighten the diet back up whether on the challenge or not. Get serious about your fitness and the results will come!!!

Workout of the Day
“Lurong Champion Benchmark”
2Rounds
1 Minute AMRAP of each movement with 1 Minute Rest betweeen
Deadlifts
rest :60
Box Jump Overs
rest :60
Hang Power Cleans
rest :60
Muscle Ups
rest :60
Thrusters
rest :60
Row for Calories
rest :60
Start Round 2

Post your results to the Whiteboard.

MEN
Level III (3)
Deadlift- 155 lbs
Box Jump Overs- 30″
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24″
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lb
Row for Calories

WOMEN
Level III (3)
Deadlift- 100lbs
Box Jump Overs- 24″
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Level II (2)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12″
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

REMEMBER to get your new CFB and CFD Tanks and Tops in all new colors!!!
visit www.wodnasty.com

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text