Sunday, October 1, 2017

Wednesday, October 4, 2017

Strength:
7 EMOM

1 Squat Clean

1 Hang Squat Clean

2 Push or Split Jerks

WOD:
13 AMRAP

Row 1000

-then-

Remaining Time:

10 Front Squat (95/65)

15 Push Press

20 Ab Mat Sit Ups




So today's 9:30 class turned into an impromptu LuRong WOD. For those of you unfamiliar with LuRong, each week the athletes have to do a WOD which is part of their score. They always offer 3 levels for people to choose from. In prior years the levels were usually somewhat close to each other. If something like thrusters were involved, the 3 levels for women might be 35, 55 and 75 lbs. This year though, LuRong seems to be trying to separate the leaders of the pack. The hardest level is more than a step above, it's a leap!

This weeks challenge WOD includes lateral box jumps. The word "lateral" is important. The athlete has to jump SIDEWAYS onto the box. For the highest level, there is not stepping. The height of the boxes are 30/24 for men/women. This is incredibly difficult and completely scary! Not only that, but the KB weight is 70 and 53. This WOD is no joke.

Today this badass did the LuRong WOD at the top level! Michelle came off of a Mexico vacation and still managed to take this thing on, 24 inch lateral box jumps and all. Congrats Michelle!

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