Monday - WOD 190 - A Fresh Start

Tomorrow 9/14/15 we are starting the Lurong Challenge https://challengeseries.lurongliving.com/champ15/

Even if you don't sign up and become part of the actual Lurong Challenge, We encourage everyone to follow along with us.

To start, here are the nutritional guiidelines:
https://challengeseries.lurongliving.com/champ15/page/3-diet-levels

And for more details, here is the actual 7 week meal plan with shopping list: https://challengeseries.lurongliving.com/champ15/images/custom/other/ChampionChallenge-MealPlan-98d76sca.pdf

Then, Starting Monday, Jennifer and I will take your measurements as a benchmark to the 7 week transformation. At the end of the 7 weeks, we will take measurements again. (For those actually doing the Lurong Challenge, This data needs to be validated by Friday on the Lurong Site)

Next! every Wednesday for 7 weeks we will do a new Lurong WOD. These WODs have to be entered online for those actually taking part of the challenge. (this is so much like the Open I am super Excited!)

And that's it, I will have extra print outs of the 7 week meal plan if you have questions.

Group warm up with GROUP foam rolling session. (coaches walk athletes through the main 7 points of rolling out - Glutes, Hams, Quads, Calves, upper and lower back, Lats)

The group can choose which WOD they want to start on. We only have 7 rowers, so only 7 athletes can start on WOD 1.

WOD 1
Rowing and Swinging
8 minute AMRAP
Minute 1 – Max row for Calories
Minute 2 – max kb swing for reps
Minute 3 – max row for Cal
Minute 4 – max kb swing for reps
Minute 5 – max row for Cal
Minute 6 – max kb swing for reps
Minute 7 - Max kb swing for reps
Minute 8 - Max row for Cal

**The score it total ROW for Calories PLUS total swings
*kb weight – Rx 52/35, Scaled 35/22, beginner 35/22

Weight 5 mins
then...

WOD 2
James Complex Ladder
As Fast as Possible with 8 min Cap
7 – James complexes (rx 95/65, Sc/Mast. 65/45, Beg. 55/35 )
6 – James Complexes (rx 115/75, Sc/Mast. 75/55, Beg. 65/45)
5 -  James Complexes (Rx 135/95, Sc/Mast. 95/65, Beg. 75/55)

*The James complex:
Rx = burpee -> Power Clean -> Front Squat -> Press to back -> back squat
From the Back Squat, the bar can be pressed back to the front or dropped