Wednesday

5
Nov

Wednesday

LAst RepWOD:
A. Shoulder Press 5×2.
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+.

B. LuRong Paleo Challenge WOD #1
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

See previous results here

Men’s Movement Details
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Women’s Movement Details
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead