Warm-up
4 Rounds
200m Run
10ft Handstand Walk
Add 10ft to your handstand walk each round.
If you can’t walk on your hands perform 10, 20, 30, and 40sec handstand or plank hold.
MetCon
"Lurong Challenge WOD 4"
RX (Level 3)
AMRAP 10 Minutes:
15 Wallballs, 20/14lbs
30 KB Swings, 70/53lbs
60 Double-unders
(men and women use 10ft target for wallballs)
SCALED (Level 2)
AMRAP 10 Minutes:
15 Wallballs, 14/10lbs
30 KB Swings, 53/35lbs
30 Double-unders
(men and women use 10ft target for wallballs)
LITE (Level 1)
AMRAP 10 Minutes:
15 Wallballs, 14/10lbs
30 Russian KB Swings, 35/26lbs
60 Single-unders
(men and women use 9ft target for wallballs)
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Clean & Jerk 10x1 @80-90%
B. Squat Snatch 6x3 @70%
C. Back Squat 1x1 @90%, 5x3 @80%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
