AMRAP 3 minutes:
3 Power Snatches (135/95)
20 Double-Unders
Rest 3:00
AMRAP 4 minutes:
4 Power Snatches (115/80)
20 Double-Unders
Rest 4:00
AMRAP 5 minutes:
5 Power Snatches (95/65)
20 Double-Unders

Lurong Living Paleo Challenge
WOD #10 – Triple Tester

11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18…..) of the following movements:
Wall Balls
Box Jumps
Deadlifts

Movement Details – Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

Movement Standards
Wall Balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The men’s target is at 10 feet and the women’s is 9 feet.

Box Jumps
The movement starts with the athlete standing upright. The hips and knees must open fully while in control on top of the box. Step ups and/or step downs are permitted for all levels. When jumping up the athlete must take off and land on the box with both feet. Use boxes, bumper plates, or other stable materials to achieve correct box height.

Deadlifts
This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted.

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

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*

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

Complete for time:
750 Meter Row
150 Double-Unders
1 Mile Run
150 Double-Unders
750 Meter Row

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

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