LuRong WOD2

LuRong WOD2


Strength:

Thrusters, 5-3-1

Remaining time muscle up practice (jumping, C2B pull ups, dips)

Sport Strength:

4 x 3 Touch and Go Squat Clean Thrusters - Heavy as Possible. Rest 90 Seconds.

WOD:

"LuRong WOD 2"
For time...
100 Burpees
100 KB Swings (1.5/1)
*You may partition reps however you like. 

Daily Challenge:

V Ups, 3 x 12

Mobility:

Upward Dog, Downward Dog

Get Your Results Posted to Comments!

3 comments (Add your own)

1. Jason Greenwood wrote:
Sport Strength:
4 x 3 Touch and Go Squat Clean Thrusters - Heavy as Possible. Rest 90 Seconds.
75, 95, 105

WOD:
"LuRong WOD 2"
For time...
100 Burpees
100 KB Swings (1.5/1)
*You may partition reps however you like.
19:10 with 1pd - to shoulder swings

Wed, September 25, 2013 @ 7:54 PM

2. Lisa wrote:
Lurong wod 2 - scaled level 2
3/4 pood KB

Broke down into rounds:

15 KB - 10 burpees for 6 rounds = 90 KB + 60 burpees
10 KB to finish at 12 min time cap - 160 reps

+ 40 burpees for total time of 17:05

Sat, September 28, 2013 @ 11:51 AM

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