Deadlift
Build to a Heavy 3 Rep
Build to a Heavy 10 Rep

“Cashout”
As Many Reps as Possible in 5 mins:
5 Deadlifts, 185/125
10 Wallballs, 20/14

Power Clean
Build to a Heavy Single

“Cashout”
On the Minute x 10:
2 Power Cleans (75%)
5 Burpees over Bar

“Annie”

Complete for time
50-40-30-20-10 reps of:
Double-Unders
AbMat Sit-Ups

Back Squat
1-10-1-15-1-20

Lurong Living Paleo Challenge WOD 6

8 Minute AMRAP
Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

15-12-9-6-3-6-9-12-15-12…and so on
Snatch
Toes-to-Bar

Level 3:
Snatch, 95/65
Toes-to-Bar

Level 2:
Snatch, 75/55
Knees-to-90

Level 1:
Snatch, 45/35
AbMat sit ups

REGULAR SCHEDULE:
GONZALES WODS @ 7 A.M. AND 8 A.M.
PRAIRIEVILLE WOD @ 8 A.M.

In Teams of 2:
3:00 AMRAP at each station:
Box Jump Overs (24/20)
Overhead Walking Lunge (45/25# plate)
Double-Unders/Singles
Sumo Deadlift High Pull (70/53 Kettlebell)
Push-ups

*One athlete works while the other athlete holds plank

Cashout: 2k row (as a team; one work and one rest)

GOOD LUCK TO ALL OF OUR ATHLETES PARTICIPATING IN THE WARRIOR DASH TODAY.
LURONG LIVING PALEO CHALLENGE: REMINDER POTLUCK AT 5 P.M. AT PRAIRIEVILLE BOX

Complete 5 rounds for time of:

12 Kettlebell Swings, 70/53
12 Pull Ups
200 Meter Run

Level 2
KBS, 53/35
Pull Ups

Level 1
KBS, 35/26
Jumping Pull Ups

Teams of 2

AMRAP 20:
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing.
Continue to climb as high as possible in the 20 minutes.

Check out October’s Athlete of the Month, Steven Farray, in our newsletter.

Sumo Deadlift
Build to a Heavy Set of 3

Every Minute on the Minute for 14 mins:
Odd Minutes:
5 Sumo Deadlifts (75%)
15 Air Squats
AMRAP Double-Unders

Even Minutes:
Rest

Complete for time:
800 Meter Run, followed by:
5 rounds:
12 Toes-to-bar
9 Snatches, 95/65
6 Strict Hand Stand Push-ups
Followed by:
800 Meter Run
20 Burpees

Lurong Living Paleo Challenge – WOD #5

BOOMSAUCE

As Many Reps As Possible in 15 mins:
1 Squat Clean
1 Muscle Up
2 Squat Clean
2 Muscle Up
3 Squat Clean
3 Muscle Up
…and so on.

Level 1
Squat Clean, 185/105
Muscle Up

Level 2
Squat Clean, 135/85
Pull Up

Level 3
Squat Clean, 55/35
Jumping Pull Up

Squat Clean
In this movement, the barbell goes from ground to the front rack position passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean, a power-clean-front-squat, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with the hip crease below the top of the knees. The athlete must stand with the knees and hips fully extended, underneath the shoulders with the bar in the front rack position with the elbow in front. If the barbell in unloaded for your weight, the barbell must return below the knees before starting the next rep.

Muscle Ups
In the muscle-up you must pass from a hang below the rings to support above them. The arms must come to a full lock out (with or without a “false grip”) with the feet o the ground. The elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is ok, swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. In a kipping muscle up the feet may not reach a point higher than the bottom of the rings.

Pull Ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.

Jumping Pull Ups
This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.