The benchmarks continue!! If you are part of the Lurong Challenge (and even if you are not) we will now be completing one benchmark workout per week. These benchmark workouts will always take place on every Wednesday for the next 4 weeks. Please due your best to try and be present on Wednesdays if you are part of the challenge so that you can be judged and receive a scorecard. Also, please make sure to record your score as quick as you can so that it can make the validating process easier. The final day to record your score will always be the following Wednesday.
Also, if you have not ordered your t shirt please make sure to visit your profile page and order your shirt! If you have any questions about the workouts or the Lurong challenge please contact [email protected]
GROUP CLASS WORKOUT
Warm Up:
2 Rounds
15 Pass Throughs, 8 Goblet Squats, 10 Push Ups, 10 PVC Goodmornings
Strength:
Deadlifts 5×3 (Increase in weight start at 70%) Every 90 secs
Metcon:
Lurong WOD #4
3 Minutes to complete 2 Rounds of:
9 Thrusters
27 Double Unders/Singles
*After each 3 minute block the thrusters will increase 2 reps while the DU’s/Singles will increase by 6
Mobility:
Pre – Posterior Chain Floss (pg. 351)
Post – Superfriend Quad Smash
COMPETITORS CLASS WORKOUT
Warm Up:
2 Rounds
15 Pass Throughs, 8 Goblet Squats, 10 Push Ups, 10 PVC Goodmornings
Strength:
Find 1RM Power Snatch
Metcon:
8 Minute AMRAP
4 Hang Cleans @155/105
12 Wall Balls
Mobility:
Calf Smash