Monday October 19, 2015

Strength:

Box Squat - 8-8-8, Climbing

Depth is key! Do not short yourself, go deep.

MetCon:

"The Champion Test" - Lurong Benchmark WOD #1, this is a retest of the same WOD performed 5 weeks ago.

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 as possible 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 are 12 minutes of work time and 11 minutes of rest built into the workout. The athlete's score is calculated by the total number of reps completed in 2 rounds of each movement.

Complete the following for TWO FULL ROUNDS

  • 60s of Deadlift for reps
  • 60s Rest
  • 60s of Box Jump Overs for reps
  • 60s Rest
  • 60s of Hang Power Clean for reps
  • 60s Rest
  • 60s of Muscle-Ups for reps
  • 60s Rest
  • 60s of Thrusters for reps
  • 60s Rest
  • 60s Row for Calories