Tuesday September 16, 2014

Strength: Pull-ups

  • Advanced – Weighted 8-8-8

  • Intermediate – 25 total strict pull-ups

  • Beginner – 8-8-8 From Knees with toe-nail spot or heels on a box 

    **If you are participating in the Lurong Challenge you may wait to complete the strength until after the WOD** 

    WOD: Lurong Challenge Benchmark #1

    Adv: Level III (3)

    4 Minutes- Row for Calories
    1 Minute Rest
    3 Minutes- Chest to Bar Pull Ups
    1 Minute Rest
    2 Minutes- 165/115 lb Back Squat
    1 Minute Rest
    1 Minute- 135/95lb Shoulder to Overhead

    Int: Level II (2)
    4 Minutes- Row for Calories
    1 Minute Rest
    3 Minutes- Pull Ups
    1 Minute Rest
    2 Minutes- 115/80 lb Back Squat
    1 Minute Rest
    1 Minute- 95/65lb Shoulder to Overhead

    Beg: Level I (1)
    4 Minutes- Row for Calories
    1 Minute Rest
    3 Minutes- Jumping Pull Ups
    1 Minute Rest
    2 Minutes- Air Squats
    1 Minute Rest

    1 Minute- 65/45 lb Shoulder to Overhead