1.) Lurong Super 8 Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24″
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3×45/2×45
note: get low
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24″
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3×45/2×45
note: get low
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows
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Angela Cervantes
2 rounds 1 thruste @55#. 26# KB only rest no 10m burpees jump
Thruster
11
2
Brandi Binsfeld
3 + 1 thruster
10:52 Russian swings
7
3
Impressive on the KBS...make sure to give some of the stuff you’re on...we could meet ina dark Alley
Class Champion!
Hey, I’m just trying to keep up with you big dogs! 🤪
Jamie Kemen
3+7 burpee BO, 55#
Finished 200 26#KB swings over cap with 3-4 broad jump trips. Tough mental day!
12
0
Kate Mantz
3 + 3 burpees
18# KB didn’t put it down.12-13mins... Didn’t look at time 🤷♀️
10
0
Laura VanderKelen
3+8 pc; 13:11 kbs
One burpee penalty, split reps 150/50; ankle bothering me today, slow and steady
6
0
Michael Green
4+4 BBO's
15:48 RX KB , rowing intervals @ 1:50 pace for a min 30 sec 10 burpee's rest 1:30 x 10
12
0
Pauly VanderKelen
4 rounds + 3 burpee box jump overs
13:43 for kettlebell swings / 100 reps, penalty, 100 reps
2
0
Rachael Salata
5+16(mods)
KB 7:34(120/80). Snatches 95#. SJ 125.
7
1
120/80...that sounds awful, nice job!
Theresa Rosenquist
Rest Day
& I needed to do this one 🙄 Rest was the priority. MWOD knee therapy.
7
0
Todd Rocheleau
Crushed it!
10
5
You keep that up & you’re going to the games
I am going to the games.....to drink beer and eat fried food!
Killed it!
Drinking beer while watching exercise? Count me in!
🏋️♀️🍻🤸♀️🍺💪🏼🥃🚣♀️🍹🕺🤮