WOD 1.22.15 Thursday — New Year Test– Lurong Living Challenge

Warmup

  • Choose 1: Airdyne 1 mi / Row 600m / Run 4oom
  • Agile 8
  • 10/side Cook Hip Lift (w/ rolled towel in crease of hip)
  • 10 Boot strapper
  • Wrist mob

 

A. AMRAP 7: THE NEW YEAR TEST

  • 5 Front Squats
  • 7 Bar Facing Burpees

LEVEL 1: MEN 65 lbs /WOMEN 35 lbs

LEVEL 2: 95 lbs/ 65 lbs

LEVEL 3: 155 lbs/ 115 lbs

Bar Facing Burpees:
Each Bar Facing Burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell when the chest is in contact with the floor. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.

B. MiniWOD 1 – The Jumper Challenge**

AMRAP 5 of:

Level 3— Triple Unders
Level 2— Double Unders
Level 1— Single Unders

**For Lurong Athletes:  You will receive bonus points for completing each MiniWOD and submitting a score, but no performance points will be awarded.

C. Core: 2 rounds

  • 10 Stability Ball Pike
  • 10 Body Saw
  • 20 plank jacks
  • 10/ 1-arm KB stand and kneel
  • 10/ 2-arm power band raises (band anchored at chest height, 2 hands on band; Brace abs, bend elbows, bring hands to chest, then push over head)

 

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