As a quick reminder for all those who are participating in the Lurong Challenge,  workout #4 is due today by 8:59pm!  If you have not yet done the workout you may complete the workout today during the class.   As you might notice later in this post we will also be doing the Lurong workout #5 today.   From here on out we will be doing all Lurong workouts on Monday until the end of the challenge.  The reason for this is so that it can give anyone participating in the challenge a full week to complete the workout.

With all that said, we are still sitting in second in the world!   Keep up the hard work and remember to record your diet and put in your score as soon as you can so we can catch up and move to 1st!  If you have any questions about the rules or scoring feel free to contact [email protected].

 

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine, 10 burpees, 20 pass throughs

 

Strength:

7×2 Power Snatch EMOM Practice form and technique for Lurong

 

Metcon:

The XWOD

Lurong #6

8 Min

15 Snatches

15 Toes To Bar/Knee raises/Sit ups

12 Snatches

12 Toes to Bar/Knee raises/Sit ups

9 Snatches

9 Toes to Bar/Knee raises/Sit ups….

 

Mobility:  

Pre – Banded OH Distraction (pg. 257)

Post – OH Tissue Smash (pg. 255)

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine, 10 burpees, 20 pass throughs

 

Strength:

1 RM Power Clean

 

Metcon:

8 Minute AMRAP

20 DU

6 Cleans @ 155/105

 

Mobility:

Lat Smash on Lacrosse Ball