10/13/2015

10/13/2015

 

We will be performing the Lurong Challenge workout on wednesday. Till then enjoy this little team workout tomorrow and I hope everyone had a good day of lifting.

 

General Programming:

1) Coach led Warm-up

 

2) In teams of 2 complete

500m Row

80 pull-ups

80 KB swings (Russian) 70/53

80 Box Jumps 24/30

500m Row

80 Box Jumps 24/20

80 KB swings (Russian) 70/53

80 Pull-ups

500m Row

 

Notes: Each partner must complete the 500m row each time. The rest of the reps can be split up however the team sees fit.


3) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete a 3 position snatch @ 70% +10 Lbs of your 1RM

 

2) EMOM for 5 minutes complete a 3 position clean @ 70%+10 Lbs of your 1RM

 

3) Rack jerks 1X2@ 65%, 1x2@ 70%, 3x2@75%, 5x2@80%, 2x1@ 85%, 2x1@90%

 

4) For time complete

15 MIn AMRAP of

15 Ring Dips

15 GHD situps

15 Deadlifts 205/145

 

5) Mobility/Stretching


 


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