Tuesday's WODs - Let the Resolution Challenge BEGIN!

January 20, 2015

It's time to kick off benchmark WOD #1 of the Lurong Living Resolution Challenge!!  Whether you have signed up for the challenge or not...here are your Tuesday WODs...

 

Tuesday Jan. 20, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Resolution Challenge Benchmark WOD #1!

 

7 min. AMRAP:

5 Front Squats

7 Bar Facing Burpees

 

Movement Details - Men

Level III (3) - 5 Front Squats at 155 lbs

Level II (2) - 5 Front Squats at 95 lbs

Level I (1) - 5 Front Squats at 65 lbs

 

Movement Details - Women

Level III (3) - 5 Front Squats at 115 lbs

Level II (2) - 5 Front Squats at 65 lbs

Level I (1) - 5 Front Squats at 35 lbs

 

Those who are competing must be judged 1-on-1 by a coach when you perform this WOD.  You will then enter your results online and we will validate them!  If you cannot make the scheduled class times, talk to one of your coaches to schedule a different time.

 

Make sure to check your Lurong Living Login Site for movements standards and descriptions!!  (If you need help accessing information on the challenge, talk to one of your coaches!!)

 

If you haven't signed up yet, it's not too late!!  Visit https://challengeseries.lurongliving.com/resolution15/ to register!!

 

Post-WOD:

5 Rounds – not for time:

10 Power Cleans (using same bar from WOD)

10 GHD Sit-ups (or sub ab-mat sit-ups)

10 Pistols

 

 

CrossFit Endurance (6am)

 

5 RFT:

400m Run

300m Row

20 Box Jumps

10 Deck Squats

 

 

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