9/18/2015

 

  Lurong Wod Benchmark #1

The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.

Trainer Note: This workout is designed so that you can program as a partner WOD where one athlete rests while the other is working. This format will allow for simpler judging, running more heats, and creating an exciting atmosphere.

LEVEL 3

MEN

WOMEN

Deadlift

155 lbs

100 lbs

Box Jump Overs

30”

24”

Hang Power Cleans

155 lbs

100 lbs

Muscle Ups

Thrusters

155 lbs

100 lbs

Row for Calories

LEVEL 2

MEN

WOMEN

Deadlift

115 lbs

75 lbs

Box Jump Overs

24”

20”

Hang Power Cleans

115 lbs

75 lbs

Straight Leg Box Dips

Thrusters

115 lbs

75 lbs

Row for Calories

LEVEL 1

MEN

WOMEN

Deadlift

75 lbs

55 lbs

Box Jump Overs

20”

12”

Hang Power Cleans

75 lbs

55 lbs

Bent Knee Box Dips

Thrusters

75 lbs

55 lbs

Row for Calories

 min  movement

0-1

Deadlift

1-2

Rest

2-3

Box Jump Overs

3-4

Rest

4-5

Hang Power Cleans

5-6

Rest

6-7

Muscle Ups

7-8

Rest

8-9

Thrusters

9-10

Rest

10-11

Row for Calories

11-12

Rest