It looked like we had a good start to the Lurong challenge. It was a busy day in the gym and by the look of the white board everybody gave their all. If there is anyone still interested in the challenge its not to late to register, and good luck to all the folks that are taking it on. 

General Programming:

1) Coach led Warm-up


2) In two person teams complete the following

800m run as a team


200 burpee pullups


800m run as a team


Notes: The burpee pullups can be broken up however needed but while partner “A” is working partner “B” will be holding a KB in each hand. No prescribed weight on the KB’s but I want it heavy. If there are not enough KB’s the team can pinch grip plates or use farmers handles.


3) Mobility/stretching


Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the hang  position @ 65% + 5lbs of your 1RM adding 5lbs each minute


2) EMOM for 5 minutes complete 3 cleans fro the hang position @ 65% + 5lbs of your 1RM adding 5 lbs each minute


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


4) with a 20 Minute running clock complete

“Helen” with a weight vest

3 rounds of 400m run

21 KB swings 53/35

12 Pull-ups

90 sec rest then



Double unders


90 Sec rest

AMRAP of Burpee broad jumps


5) Mobility/Stretching


1 comment (Add your own)

1. Mary Hewitt wrote:
It was a good workout.

Tue, September 15, 2015 @ 8:17 AM

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