Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
25 Hang Power Cleans (95/65)
50 Burpees over the bar
25 STO
50 HR Push-ups
25 Front Squats
50 Air Squats
1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.
2. No throwing medballs.
3. You may block using your ball.
4. You may knock other athlete’s medballs out of their hands.
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
800m Run
20 K2E
10 KB Thrusters Left Arm 53/35
10 KB Thrusters Right Arm 53/35
400m Run
14 K2E
7 KB Thrusters Left Arm
7 KB Thrusters Right Arm
200m Run
10 K2E
5 KB Thrusters Left Arm
5 KB Thrusters Right Arm
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18… of the following movements:
Wall Balls
Box Jumps
Deadlifts
*See Internet for Levels
9 Minute AMRAP
20 Ground to Overhead (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)
*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.
Lurong Challenge Scaling Options:
Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105
Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
For time:
15-10-5
Deadlift 315/210
Muscle Ups
Rx
A 2xStrict Pull-ups+Dips 255/170
B 2xKipping Pull-ups+Dips 225/150
C 2xBanded Pull-ups+Pushups 135/95
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
standing, from hang
5 Rounds for total working time
250m Row
Rest 1:1
15 minute time cap
7 Rounds
2 Teams on all fours
1 Piece of bacon per 4 players (medball)
Each piece of bacon retrieved = a point
Team with most points after 7 rounds is winner
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.
4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
For Time:
30 box jumps, 30/24
30 chest-to-bar pull-ups
30 kettlebell swings, 72/53
30 walking lunges, 95/65
30 knees-to-elbows
30 push presses, 95 lb.
30 kettlebell swings, 72/53
30 wall ball shots, 20/14
30 burpees
30 triple-unders
Costumes are HIGHLY encouraged.
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
