Tuesday 22OCT13

October 21, 2013WOD

Today is our last LuRong Living WOD before we retest WODs 1-3!

Come in ready to hit the WOD hard, guys!

The LuRong Living Uphill Finisher

20-minute time cap to complete:
Ascending ladder of
– Burpees
– Front Squats
– Push Press
– Farmer Carry

This WOD ends with a finisher – make sure to check the levels!

The REP SEQUENCE:
3 burpees
3 front squats
3 push press
100m farmer carry

5 burpees
5 front squats
5 push press
100m farmer carry

7 burpees
7 front squats
7 push press
100m farmer carry

9 burpees
9 front squats
9 push press
100m farmer carry

11 burpees
11 front squats
11 push press
100m farmer carry

Men’s Levels
Level I (1)
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Over Barbell

Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups

Level III (3)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Muscle Ups

Women’s Levels
Level I (1)
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 26 lbs
Finisher: Burpee Over Barbell

Level II (2)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Pull Ups

Level III (3)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Muscle Ups

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