September 14, 2015
LuRong WOD #1 – 6 x 2 AMRAP:
The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:
Deadlift x max reps
60 seconds rest
Box jump overs x max reps
60 seconds rest
Hang power cleans x max reps
60 seconds rest
Thrusters x max resp
60 seconds rest
Row for cals
60 seconds rest
Details
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.
Make sure to watch all movement standard videos and read everything on this page! All standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Movement and Load Details – Men
Deadlift- 155 lbs
Box Jump Overs- 30″
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories
Deadlift- 115 lbs
Box Jump Overs- 24″
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories
Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories
Movement and Load Details – Women
Deadlift- 100lbs
Box Jump Overs- 24″
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories
Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12″
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories