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Tuesday 8OCT13

October 7, 2013WOD

LuRong Paleo Challenge participants, please make sure you read up on the movement standards for this workout!


LuRong Living “Ascending and Descending Ladder”

10 Power Snatches
20 Pull-Ups
30 Box Jumps
40 Kettlebell Swings
30 Box Jumps
20 Pull-Ups
10 Power Snatches

*There is a 15-minute time cap for this workout.

Men’s Levels
Level I (1)
10 – Power Snatches at 45 lbs
20 – Ring Rows
30 – Box Jumps at 16 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 16 inches
20 – Ring Rows
10 – Power Snatches at 45 lbs

Level II (2)
10 – Power Snatches at 95 lbs
20 – Pull Ups
30 – Box Jumps at 20 inches
40 – Kettle Bell Swings at 53 lbs
30 – Box Jumps at 20 inches
20 – Pull Ups
10 – Power Snatches at 95 lbs

Level III (3)
10 – Power Snatches at 115 lbs
20 – Pull Ups
30 – Box Jumps at 24 inches
40 – Kettle Bell Swings at 53 lbs
30 – Box Jumps at 24 inches
20 – Pull Ups
10 – Power Snatches at 115 lbs

Women’s Levels
Level I (1)
10 – Power Snatches at 30 lbs
20 – Ring Rows
30 – Box Jumps at 12 inches
40 – Kettle Bell Swings at 25 lbs
30 – Box Jumps at 12 inches
20 – Ring Rows
10 – Power Snatches at 30 lbs

Level II (2)
10 – Power Snatches at 65 lbs
20 – Pull Ups
30 – Box Jumps at 16 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 16 inches
20 – Pull Ups
10 – Power Snatches at 65 lbs

Level III (3)
10 – Power Snatches at 80 lbs
20 – Pull Ups
30 – Box Jumps at 20 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 20 inches
20 – Pull Ups
10 – Power Snatches at 80 lbs

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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