Workout And Words For October 6th – Lurong Workout #4 Due!!

The deadline for the 4th workout of the Lurong challenge is approaching quickly!   Everyone participating in the Lurong Challenge must do their workout #4 today and have it submitted before midnight tonight!  We are currently are 2nd in the world in the challenge and want to keep up the good work, so please make sure to complete your workout today!  If you haven’t completed the workout please inform your class instructor and they will allow you to complete it during class.

If you have any questions about the Lurong challenge or workout #4 please contact [email protected]

 

 

GROUP CLASS WORKOUT

 

Warm Up:

20 air squats, 10 burpees, 20PVC pass throughs, 15 air squats, 5 burpees, 10 PVC good mornings

 

Strength:

6×4 Push Press Increase in weight 90 secs

 

Metcon:

Dynamic

3 RFT:

5 Cleans @155/105*

10 Lateral Burpees

15 Cals Alt.

20 Pull Ups

*Coach permission required

 

Foundational

3 Rounds

12 KB High Pulls

10 Burpees

12 Cals Alt.

20 RingRows

 

Mobility:

Pre – Lat smash on foam roller

Post – Calf smash on roller

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

20 air squats, 10 burpees, 20PVC pass throughs, 15 air squats, 5 burpees, 10 PVC good mornings

 

Strength:

Find 1RM Deadlift

 

Metcon:

For time:

10 S2OH @ 155/105

20 Burpees

15 Clean and Jerks @155/105

20 Front Squats @ 155/105

 

Mobility:

Super Friend Quad Smash