RX
1. Mobility
Twisted Cross, 2min./side
Seated Straddle, 4min.
2. Warm-up
4 Rounds
Run 200m
10 ring rows
3. MetCon
"Lunrong Challenge Benchmark WOD, Level 2"
2 Rounds for Max Reps:
1min. Max Deadlifts, 115/75lbs
1min. Rest
1min. Max Box Jump-overs, 24/20"
1min. Rest
1min. Max Hang Power Cleans, 115/75lbs
1min. Rest
1min. Max Straight Leg Dips
1min. Rest
1min. Max Thrusters, 115/75lbs
1min. Rest
1min. Max Calorie Row
1min. Rest
RX+
"Lunrong Challenge Benchmark WOD, Level 3"
2 Rounds for Max Reps:
1min. Max Deadlifts, 155/100lbs
1min. Rest
1min. Max Box Jump-overs, 30/24"
1min. Rest
1min. Max Hang Power Cleans, 155/100lbs
1min. Rest
1min. Max Muscle-ups
1min. Rest
1min. Max Thrusters, 155/100lbs
1min. Rest
1min. Max Calorie Row
1min. Rest
SCALED
1. Mobility
Twisted Cross, 2min./side
Seated Straddle, 4min.
2. Warm-up
4 Rounds
Run 200m
10 ring rows
3. MetCon
"Lunrong Challenge Benchmark WOD, Level 1"
2 Rounds for Max Reps:
1min. Max Deadlifts, 75/55lbs
1min. Rest
1min. Max Box Jump-overs, 20/12"
1min. Rest
1min. Max Hang Power Cleans, 75/55lbs
1min. Rest
1min. Max Bent Knee Dips
1min. Rest
1min. Max Thrusters, 20/12lbs
1min. Rest
1min. Max Calorie Row
1min. Rest
COMPETITION
1. Side Work
Find your 1RM Bench Press
