“Death by Power Clean”
20 Minute Running Clock
On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.
Complete for time:
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats, 135/95
800m Run
15 Overhead Squats, 135/95
400m Run
30 Chest-to-Bar Pull-Ups
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
Complete for time:
100 Double-Under Buy-In
21-15-9:
Kettlebell Swings (70/53)
Hand-release push ups
100 Double-Under Cash-Out
Skill:
Practice Hand Stands (wall walks, shoulder touches, kipping)
Lurong Living Paleo Challeng
WOD #3 – 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.
Deadlift – Choose the type based on your experience/ability.
10-8-6-4-2 reps
Snatch-grip with 2 in. deficit
Snatch-grip
Conventional
Cashout
2 rounds, :30s on/:30s off:
Hollow Position Hold
Superman Hold
V-Sit Hold
Good Morning Hold (45/35)
Notes:
Snatch-Grip DL with deficit – may be performed while standing on 25 lb plates. The athlete must be able to demonstrate adequate range of motion in the hips, knees and ankles while maintaining a strong lumbar curve. This exercise is very demanding on the posterior chain and should only be performed by more experienced lifters/athletes.
Snatch-grip DL – The athlete must be able to demonstrate adequate range of motion in the hips, knees and ankles while maintaining a strong lumbar curve. Keep the butt down and the chest up throughout the entire range of motion.
Conventional – This should be performed for most new athletes that are relatively unfamiliar with the Snatch movement or lack adequate range of motion to perform the movement at a more advanced level.
The Following WOD is for Paleo participants ONLY.
Non-participants see Alternate WOD.
Lurong Living Paleo Challenge WOD #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
LURONG LIVING PALEO CHALLENGE BENCHMARK #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 (L1: Jumping pull-ups, L2: Standard Pull-ups, L3: Chest-to-Bar)
1 min: Rest
2 min: Squats (L1: Air squats, L2: 115/80, L3: 165/115)
1 min: Rest
1 min: Shoulder to Overhead (L1: 65/45, L2: 95/65, L3: 135/95)
Score will be total reps for all movements.
https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-1-capacity-test
Please visit Lurong Living Challenge Blog for complete movement standards if you are competing in the challenge. This WOD will be performed again at the end of the challenge.
SCHEDULE SATURDAY SEPTEMBER 13:
PRAIRIEVILLE: 7:00 TO 9:00 A.M. Weightlifting Clinic with Guillermo Bujanda. Open to all Virtus members. REGULAR WOD AT 8:00 a.m.
GONZALES: 7:00 a.m. and 8:00 a.m. WODs.
NUTRITION CHALLENGE FOLKS: If you need your measurements done, coaches will be available at both locations at 9:00 a.m. You can also do them Monday, but please get to class early.
“Marimba”
Teams of 2
As Many Rounds/Reps as Possible in 20 Minutes:
30 Calorie Row
40 Kettlebell Swings (53/35)
50 Abmat Sit-Ups
60 Wall Balls (20/14)
