Group Warm up:
with an empty bar
2 Sets of:
5 shrugs
5 high pull
5 strict presses
5 back squats
With a weighted bar 95/65
2 Sets of:
5 shrugs
5 high pull
5 strict presses
5 back squats
400 Meter run - As a group, Not for time
Here is the high level of WOD 2 for the Lurong Challenge.
9 Min AMRAP
20-15-10-5 Ground to Overhead
- 7 Bar facing burpees after each set
- As many reps as possible of Ground to over head if you finish the last set of burpees
Here are the fine Deets: (Sorry in advance Sabrina & Madison for all of the writing you will have to do)
Movement
Details - Men
Level III
(3)
9 MIN AMRAP
20 G2OH- 95
lbs
7 Bar Facing
Burpees
15 G2OH- 135
lbs
7 Bar Facing
Burpees
10 G2OH- 155
lbs
7 Bar Facing
Burpees
5 G2OH- 185
lbs
7 Bar Facing
Burpees
AMRAP G2OH-
225 lbs
Level II (2)
20 G2OH- 65
lbs
7 Bar Facing
Burpees
15 G2OH- 75
lbs
7 Bar Facing
Burpees
10 G2OH- 95
lbs
7 Bar Facing
Burpees
5 G2OH- 135
lbs
7 Bar Facing
Burpees
AMRAP G2OH-
155 lbs
Level I (1)
20 G2OH (Med
Ball)- 20 lbs
7 Bar Facing
Burpees
15 G2OH
(Barbell)- 45 lbs
7 Bar Facing
Burpees
10 G2OH- 65
lbs
7 Bar Facing
Burpees
5 G2OH- 95
lbs
7 Bar Facing
Burpees
AMRAP G2OH-
115 lbs
Movement
Details - Women
Level III
(3)
20 G2OH- 65
lbs
7 Bar Facing
Burpees
15 G2OH- 85
lbs
7 Bar Facing
Burpees
10 G2OH- 105
lbs
7 Bar Facing
Burpees
5 G2OH- 135
lbs
7 Bar Facing
Burpees
AMRAP G2OH-
155 lbs
Level II (2)
20 G2OH- 45
lbs
7 Bar Facing
Burpees
15 G2OH- 55
lbs
7 Bar Facing
Burpees
10 G2OH- 65
lbs
7 Bar Facing
Burpees
5 G2OH- 95
lbs
7 Bar Facing
Burpees
AMRAP G2OH-
105 lbs
Level I (1)
20 G2OH (Med
Ball)- 14 lbs
7 Bar Facing
Burpees
15 G2OH
(Barbell)- 35 lbs
7 Bar Facing
Burpees
10 G2OH- 45
lbs
7 Bar Facing
Burpees
5 G2OH- 65
lbs
7 Bar Facing
Burpees
AMRAP G2OH-
85 lbs
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