Lurong WOD #1 Retest
Lurong Challenge WOD #1 (AMRAP – Reps)
Men
2 RFR:
0-1 Min: Deadlift 155/115/75
1-2 Min: Rest
2-3 Min: Box Jump Overs 30/24/20
3-4 Min: Rest
4-5 Min: Hang Power Cleans 155/115/75
5-6 Min: Rest
6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips
7-8 Min: Rest
8-9 Min: Thrusters 155/115/75
9-10 Min: Rest
10-11 Min: Row for Cal
11-12 Min: Rest
Repeat
2 RFR:
0-1 Min: Deadlift 155/115/75
1-2 Min: Rest
2-3 Min: Box Jump Overs 30/24/20
3-4 Min: Rest
4-5 Min: Hang Power Cleans 155/115/75
5-6 Min: Rest
6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips
7-8 Min: Rest
8-9 Min: Thrusters 155/115/75
9-10 Min: Rest
10-11 Min: Row for Cal
11-12 Min: Rest
Repeat
Women
2 RFR:
0-1 Min: Deadlift 100/75/55
1-2 Min: Rest
2-3 Min: Box Jump Overs 24/20/step ups
3-4 Min: Rest
4-5 Min: Hang Power Cleans 100/75/55
5-6 Min: Rest
6-7 Min: Muscle-ups/Straight Leg Dips/Bent Knee Dips
7-8 Min: Rest
8-9 Min: Thrusters 100/75/55
9-10 Min: Rest
10-11 Min: Row for Cal
11-12 Min: Rest
Repeat
This is a retest of the first Lurong Challenge WOD! Let’s see who has improved!