Complete for time:
800 meter run “Buy-In”
Immediately into…
6 rounds:
9 Chest-to-bar Pull-Ups
9 Kettlebell swings, 70/53
9 Front Squats, 135/95
11-3-14
10-31-14
As Many Reps as Possible in 15:
1 Rope Climb
7 Thrusters, 45/35
15 Kettlebell Swings, 53/35
Gonzales: No jumping. You must start with both feet on the ground for your rope climb.
* For the modified rope climb. The participant will lie on his/her back and complete two rope pulls to full standing*
10-30-14
The Following WOD is for Paleo participants ONLY.
Non-participants see Alternate WOD.
Lurong Living Paleo Challenge WOD #9 (#2)
The Olympian
Complete As Many Reps as Possible in 9 mins:
20 Ground-to-Overhead
7 Bar Facing Burpees
15 Ground-to-Overhead
7 Bar Facing Burpees
10 Ground-to-Overhead
7 Bar Facing Burpees
5 Ground-to-Overhead
7 Bar Facing Burpees
AMRAP Ground-to-Overhead
Barbell Loads
Level 1: Men-20# MB, 45, 65, 95, 115
Women-14# MB, 35, 45, 65, 85
Level 2: Men-60, 75, 95, 135, 155
Women-45, 55, 65, 95, 105
Level 3: Men-95, 135, 155, 185, 225
Women-65, 85, 105, 135, 155
——————————————
ALTERNATE WOD
Complete As Many Reps as Possible in 9 mins
15 Ground-to-Overhead, 135/95
7 Bar Facing Burpees
ALL TIME FAVORITE of FITNESS LONNIE
10-29-14
As Many Reps As Possible in 10 mins
3 KB Snatch (53/35), 3 Calorie Row
6 KB Snatch (53/35), 6 Calorie Row
9 KB Snatch (53/35), 9 Calorie Row
12 KB Snatch (53/35), 12 Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Core Work
5 Rounds:
15 sec Plank Hold
15 sec Rest
15 sec Hollow Rock
15 sec Rest
10-28-14
Complete for time:
750 Meter Row
150 Double-Unders
1 Mile Run
150 Double-Unders
750 Meter Row
10-27-14
LURONG LIVING PALEO CHALLENGE BENCHMARK #8 (#1): CAPACITY TEST
Complete as many reps as possible per the time allotted for each movement. There is 1 minute of rest built in between each movement. Total workout is 13 minutes with 10 minutes of work time and 3 minutes of rest.
4 min: Max Calorie Row
1 min: Rest
3 min: Max Pull-ups
1 min: Rest
2 min: Squats
1 min: Rest
1 min: Shoulder to Overhead
Score will be total reps for all movements.
Level 3:
Chest to bar pull ups
Squat, 165/115
S2OH, 135/95
Level 2:
Standard pull ups
Squat, 115/80
S2OH, 95/65
Level 1:
Jumping pull ups
Air Squats
S2OH, 65/45
10-25-14
Teams of 2:
40-30-20-10
Power Snatch, 95/65
Box Jump Overs, 24/20
40-30-20-10
Overhead Squats, 95/65
Toes-to-Bar
40-30-20-10
Wallballs, 20/14
Burpee
10-24-14
Complete for time
10-8-6-4-2 Clean and Jerk, 135/95
After each set, complete 2 Rounds:
5 Pull-Ups
10 Pushups
15 Air Squats
10-23-14
“Christine”
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 20in
Women may scale to 65% of BW
Athletes MUST demonstrate control on top of the box…no extension while jumping off. Step ups are allowed for SCALING ONLY. Jumping is required for RX.
