Wednesday - Lurong week 1

If you have questions about Lurong, please let me know. Everyone is going to do this super fun WOD

Group warm up
Line Drills

Lurong Week 1:

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens

(115 lbs. Barbell, Masters 95)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 30" (masters 24”)

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens

(75 lbs. Barbell) (masters 65)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 24" (masters 20”)

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

OT Lifting

Push Press + Jerk (Power or Split)

5x2

Try to increase weight on each set. Start at 60% of max Push Press