The time has come to let the rubber hit the road with the first Lurong Challenge workout.  Whether you are part of the challenge or not we will all be participating in the workout because it is the WOD of the day!  There are a few things that we will need you to be prepared for before you come to class tomorrow.  First, visit www.lurongliving.com/challenge and read the rules of the workouts, you will need to decide whether you are going to compete at level 1, 2 or 3.  After you decide what level you are please familiarize yourself with the workouts.  The workouts are available in the blog section on your main profile page.

When you arrive to class tomorrow please let your instructor know if you are participating in the Lurong Challenge so that he knows to give you a scorecard.  Everyone who is doing the challenge will need an official scorecard and a judge to watch them throughout the workout.  The judge can be anyone in the class and does not have to be a coach.  After you are finished with your workout please return your scorecard back to a coach so that we can confirm your results when you input them.

We are excited to watch everyone compete in these awesome workouts and look forward to seeing everyone’s baseline!  Remember this is just to see where you are at now, the real results will be 8 weeks from now when you repeat these workouts!  If you have any questions about the workouts or the challenge please contact [email protected].

 

GROUP CLASS WORKOUT

 

Warm Up:

15 burpees, 20 pass throughs, 15 pushups, 20 pass throughs, 15 air squats

 

Strength:

Dynamic:  12 Heavy Power Cleans (1 Every 40 secs) Foundational: 2 Power Cleans
Metcon:

LURONG WOD #1

Level I,II,III Pick one and stay with it the entire challenge!

Mobility:

Pre – Gentle Hip Distraction (pg. 314)

Post – Couch Mobilization (pg. 332)

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

15 burpees, 20 pass throughs, 15 pushups, 20 pass throughs, 15 air squats

 

Strength:

8 Rounds

1 Hang Full Snatch+ 2 OH Squats

4×10 DB Strict Press

 

Metcon:

2 Rounds

20 Pull Ups

80 Double Unders

Rest 3 Minutes

2 Rounds

20 Ring Dips

10 KB Thrusters @ 53/35

 

Mobility:

Super Friend Adductor Smash