Wednesday - WOD 192 - Lurong Benchmark

Group Warm up

3 rounds of
10 Empty Bar deadlifts + Hang power Clean
10 push ups
10 Empty Bar Thrusters

Then row 400 meters at a steady pace

6x2 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

Minute 0-1
Deadlift - L3
Deadlift - L2
Deadlift - L1

Minute 1-2
Rest

Minute 2-3
Box Jump Overs - L3
Box Jump Overs - L2
Box Jump Overs - L1

Minute 3-4
Rest

Minute 4-5
Hang Power Cleans - L3
Hang Power Cleans - L2
Hang Power Cleans - L1

minute 5-6
Rest

minute 6-7
Muscle Ups - L3
Straight Leg Box Dips - L2
Bent Knee Box Dips - L1

minute 7-8
Rest

minute 8-9
Thrusters - L3
Thrusters - L2
Thrusters - L1

minute 9-10
Rest

minute 10-11
Row for Cal - L3
Row for Cal - L2
Row for Cal - !

Minute 11-12
Rest

Repeat for Round 2

Movement and Load Details - Men

Level III (3)
Deadlift- 155 lbs
Box Jump Overs- 30"
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24"
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details - Women

Level III (3)Deadlift- 100lbs
Box Jump Overs- 24"
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Level II (2)Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Level I (1)Deadlift- 55 lbs
Box Jump Overs- 12"
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories