1.) LuRong Championship Complex retest
8 Min AMRAP
5 Deadlifts
4 Hang cleans (Full or Power)
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
Level 3: 185/125 M: 135/85 M : 115/65
Level 2: 135/85 M: 115/65 M : 95/55
Level 1: 65/35 M: 45/35 M : 45/35
2.) Every 90 seconds for 10 rounds
10 Thrusters 75/55lb
20 Push-ups
*3.) for time:
100m Shuttle (20m)
5-3-1 Legless Rope Climbs
*4.) 100 Med Ball V-ups 20/14lb
note: scale with 100 V-ups, 100 hollow rocks or holds.
8 Min AMRAP
5 Deadlifts
4 Hang cleans (Full or Power)
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
Level 3: 185/125 M: 135/85 M : 115/65
Level 2: 135/85 M: 115/65 M : 95/55
Level 1: 65/35 M: 45/35 M : 45/35
2.) Every 90 seconds for 10 rounds
10 Thrusters 75/55lb
20 Push-ups
*3.) for time:
100m Shuttle (20m)
5-3-1 Legless Rope Climbs
*4.) 100 Med Ball V-ups 20/14lb
note: scale with 100 V-ups, 100 hollow rocks or holds.
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Ashley Bourgeois
5+ 3 FS at 55#
Thrusters 35#. Couldn't wait to be back! Hurts so good! 😭 Haha
3
0
Brandi Binsfeld
5 rounds 95#
55# thruster (20 PU first round then burned myself out--only a few PU each round after that)
10
0
Chris Ness
4 + 3 cleans of power rx. Worse than before. Wod did all thrusters and a few pushups. Active Rest day
5
0
Cindy Opichka
5 + 2 S2O @. 85#
Improved by 9 reps!! Left nothing in tank for thrusters(55#) and push-ups but they were done!
10
0
Hilary Krueger
6+2fs 65#
Thrusters turned into FS and push ups turned into sit ups for EMOM, that was worse then the WOD!
9
0
Jenna Hanson
6 rounds + 1 S2OH, 85# for 2 rounds then 95# for the rest after getting the Justin stare down
Thruster & push up EMOM
11
0
Jenni Phillips
5 plus 3 FS 85#
Over a whole round improvement! Thrusters at 55# push-ups sucked.
3
0
Jennifer McFall
7 rounds +7 at 85lb
Thruster at RX till round 6 then bar. Did about 10 PU per round
10
0
Paul Mantz
4 rds + 5 DL did worse then before forgot to do FS and had to go back. That EMOM was not fun
11
0
Theresa Rosenquist
8 R thru 1 S20 (M+Rx'd)
M+: #65, (Sq to 16"box), 10' EMOM went south fast: 5 Rounds of Thrusters, 5 R of PP, , 4 Rof SU, 4×{10 K or B PU. (last time I couldn't do this as rx'd due to my L. knee. This time, just the squats were changed to the top of the box).
9
0
Todd Rocheleau
7 rds @ 135 lbs
8
2
You're making a great comeback!
Thanks Brandi...I'm trying...it will be a while before I'm back in the JK category