Happy Birthday Lindsay Green and Landon Dees. We are so proud of both of you and are happy that we get to spend this special day with you. We love you guys!
Group warm up
line warm up
- include running high knees and heel kicks
emtpy bar warm up
- focus on Front rack position for cleans
POST WOD WORK (after the metcon!)
32 Hollow Rocks
34 candlestick roll ups to pistol (single leg)
- use both legs for beginners and intermediate
Metcon
Lurong Week 4
Movement Details - Men
Level III (3)
10 Hang Power Cleans @ 155 lbs.
20-Yard Shuttle Sprint (a lane will me marked off for 20 yards)
8 Hang Power Cleans @ 155 lbs.
40-Yard Shuttle Sprint (2x the 20 yard mark)
6 Hang Power Cleans @ 155 lbs.
60-Yard Shuttle Sprint (3x the 20 yard mark)
4 Hang Power Cleans @ 155 lbs.
80-Yard Shuttle Sprint (4x the 20 yard mark)
2 Hang Power Cleans @ 155 lbs.
100-Yard Shuttle Sprint (5x the 20 yard mark)
Level II (2)
10 Hang Power Cleans @ 105 lbs.
20-Yard Shuttle Sprint
8 Hang Power Cleans @ 105 lbs.
40-Yard Shuttle Sprint
6 Hang Power Cleans @ 105 lbs.
60-Yard Shuttle Sprint
4 Hang Power Cleans @ 105 lbs.
80-Yard Shuttle Sprint
2 Hang Power Cleans @ 105 lbs.
100-Yard Shuttle Sprint
Level I (1)
10 Hang Power Cleans @ 75 lbs.
20-Yard Shuttle Sprint
8 Hang Power Cleans @ 75 lbs.
40-Yard Shuttle Sprint
6 Hang Power Cleans @ 75 lbs.
60-Yard Shuttle Sprint
4 Hang Power Cleans @ 75 lbs.
80-Yard Shuttle Sprint
2 Hang Power Cleans @ 75 lbs.
100-Yard Shuttle Sprint
Movement Details - Women
Level III (3)
10 Hang Power Cleans @ 105 lbs.
20-Yard Shuttle Sprint
8 Hang Power Cleans @ 105 lbs.
40-Yard Shuttle Sprint
6 Hang Power Cleans @ 105 lbs.
60-Yard Shuttle Sprint
4 Hang Power Cleans @ 105 lbs.
80-Yard Shuttle Sprint
2 Hang Power Cleans @ 105 lbs.
100-Yard Shuttle Sprint
Level II (2)
10 Hang Power Cleans @ 75 lbs.
20-Yard Shuttle Sprint
8 Hang Power Cleans @ 75 lbs.
40-Yard Shuttle Sprint
6 Hang Power Cleans @ 75 lbs.
60-Yard Shuttle Sprint
4 Hang Power Cleans @ 75 lbs.
80-Yard Shuttle Sprint
2 Hang Power Cleans @ 75 lbs.
100-Yard Shuttle Sprint
Level I (1)
10 Hang Power Cleans @ 55lbs.
20-Yard Shuttle Sprint
8 Hang Power Cleans @ 55 lbs.
40-Yard Shuttle Sprint
6 Hang Power Cleans @ 55 lbs.
60-Yard Shuttle Sprint
4 Hang Power Cleans @ 55 lbs.
80-Yard Shuttle Sprint
2 Hang Power Cleans @ 55 lbs.
100-Yard Shuttle Sprint
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