9/25/2015

 

Lurong WOD 2

This workout is 9 minutes to complete as many reps as possible of Ground to Overhead (GTOH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees (step overs ok for level 1) to complete before moving on to the next round.

Level 1

20

Medicine Ball GTOH

20 lbs

14 lbs

7

Bar Facing Burpees (step over ok)

15

Barbell GTOH

45 lbs

35 lbs

7

Bar Facing Burpees (step over ok)

10

Barbell GTOH

65 lbs

45 lbs

7

Bar Facing Burpees (step over ok)

5

Barbell GTOH

95 lbs

65 lbs

7

Bar Facing Burpees (step over ok)

AMRAP

Barbell GTOH

115 lbs

85 lbs

 

Level 2

20

GTOH

65 lbs

45 lbs

7

Bar Facing Burpees

15

GTOH

75 lbs

55 lbs

7

Bar Facing Burpees

10

GTOH

95 lbs

65 lbs

7

Bar Facing Burpees

5

GTOH

135 lbs

95 lbs

7

Bar Facing Burpees

AMRAP

GTOH

155 lbs

105 lbs

 

Level 3

20

GTOH

95 lbs

65 lbs

7

Bar Facing Burpees

15

GTOH

135 lbs

85 lbs

7

Bar Facing Burpees

10

GTOH

155 lbs

105 lbs

7

Bar Facing Burpees

5

GTOH

185 lbs

135 lbs

7

Bar Facing Burpees

AMRAP

GTOH

225 lbs

155 lbs

 

 

 

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