Warm-up
400m Run
15 Burpees
200m Run
10 Burpees
100m Run
5 Burpees
MetCon
"Lurong Pre Challenge WOD"
RX (Level 3)
3 Rounds for Time:
20 Overhead Lunges, 95/65lbs
15 Toes to Bar
50 Double-unders
SCALED (Level 2)
3 Rounds for Time:
20 Front Rack Lunges, 65/45lbs
15 Anchored Toes to Bar
100 Single-unders
LITE (Level 1)
3 Rounds for Time:
20 Lunges
15 Abmat Sit-ups
50 Single-unders
*all lunges are stationary*
*11min. time cap*
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @72.5%
B. Pause Power Position Clean 6x3 @70-80% (jerk 3rd rep)
C. Back Squat 4x4 @82.5%
-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/
