Monday, September 14, 2015

Sarah

Sarah

Workout of the Day

A.
Lurong Living Championship Test

WORKOUT: The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio. At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout. Scoring Note: The athlete’s score is the total number of reps completed. In order to be eligible for performance prizes athletes must submit a video link with their score. When this workout is retested in week 6 of the Challenge the athlete will complete it at the same skill level.

Complete two rounds for max reps of:
Level 3 Men / Women
1 min Max Deadlifts (155 / 100)
1 min Rest
1 min Max Box Jump Overs (30 / 24)
1 min Rest
1 min Max Hang Power Cleans (155 / 100)
1 min Rest
1 min Max Muscle-ups
1 min Rest
1 min Max Thrusters (155 / 100)
1 min Rest
1 Min Max Calories on Rower
1 Min Rest
Repeat

LEVEL 2 MEN / WOMEN
Deadlift 115 / 75
Box Jump Overs 24 / 20
Hang Power Cleans 115 / 75
Straight Leg Box Dips (24 inch box)
Thrusters 115 / 75
Row for Calories

LEVEL 1 MEN / WOMEN
Deadlift 75 / 55
Box Jump Overs 20 / 12
Hang Power Cleans 75 / 55
Bent Knee Box Dips
Thrusters 75 / 55
Row for Calories

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