Weightlifting EMOM x 8 min -2 Front Squats @ ~80% 1RM -same weight for all sets 6 RFT: -12 Dumbbell Power Snatch (alternating) -9 Burpees -6 Ring Rips Rx+ 60/45# Rx 50/35# S1 40/25# **18min Time Cap Mobility -Scorpion Stretches -Cobra Stretch -Deep Squat Hold Core Cashout 3 sets: -10 Leg Raises (on Rings or
For Time: -800m RUN -40 KBS -80 Walking Lunges -40 Push Jerks -800m RUN -40 Push Jerks -80 Walking Lunges -40 KBS -800m RUN Rx+ 70/53# KBS, & 135/95# PJ Rx 53/35# KBS, 115/75# PJ S1 44/26# KBS, 95/65# PJ **should complete all movements at the same level **30min Time Cap Mobility -Pigeon Stretch -Inch
Weightlifting Deadlift 3 Max Rep Sets at ~60% 1RM Deadlift -rest ~2-3min between sets -focus on core & heal drivee -score is total reps of all 3 sets -if no known 1RM, build to a heavy set of 10, & record that 4 x 3 min Max Effort Intervals On a 3:00min clock: -200m Sprint
Lurong Challenge WOD #2: 7min AMRAP -500m Row (Every 10m = 1 rep) -25 Thrusters -15 C2B Pull-ups Same standards for all athlete (Open, Masters, Masters +) at each level: L3: 45/35# & C2B L2: 45/35# & Pull-ups L1: 35/15# & Ring Row **Treat this as a sprint, very minimal breaks! Skill Work EMOM x
Fighting Spirit 8 Rounds for time: -3 Deadlifts 275#/185# -9 Burpee box jumps 24”/20” -4 Clean & Jerks 135#95# then Cash out: 85 double unders Rx Plus: Deadlifts 315#/215# Clean & Jerks 155#/115# We can Adjust the workout for any level of athlete! So come join us! My brother Ben was born September 4th, 1985.
