10/22/14...WOD

Warm up:TC Skill/Strength:

  • Shoulder Mobility with Bands
  • Strict Press 6x2 @ 80-85% of 1RM

WOD:

"Lurong #7"

 

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

  • 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
  • 8 American KB Swings/Russian KB Swings
  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts

Movement Details - Men

Complete as many reps as possible in the following rep and movement sequence.

Level III (3) 6 Hand Stand Push Ups 8 American Kettle Bell Swings with 70 lb KB 12 Sumo Deadlift High Pulls with 70 lb KB
Level II (2) 6 Hand Release Push Ups 8 American Kettle Bell Swings with 53 lb KB 12 Sumo Deadlift with 53 lb KB (No High Pull)
Level I (1) 6 Hand Release Push Ups from the Knees 8 Russian Kettle Bell Swings with 35 lb KB 12 Sumo Deadlift with 35 lb KB (No High Pull)

Movement Details - Women

Complete as many reps as possible in the following rep and movement sequence.

Level III (3) 6 Hand Stand Push Ups 8 American Kettle Bell Swings with 53 lb KB 12 Sumo Deadlift High Pulls with 53 lb KB
Level II (2) 6 Hand Release Push Ups 8 American Kettle Bell Swings with 35 lb KB 12 Sumo Deadlift with 35 lb KB (No High Pull)
Level I (1) 6 Hand Release Push Ups from the Knees 8 Russian Kettle Bell Swings with 18 lb KB 12 Sumo Deadlift with 18 lb KB (No High Pull)
Workout Of The DayRon