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2.6.17

5
Feb

2.6.17

LURONG WOD

AMRAP 12 Minutes:

1 Clean

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round

 

Level 3

Men

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 185 lbs.

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round

Masters

1 Clean at 155 lbs.

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round

Master+

1 Clean at 135 lbs.

2 Pull Ups

2 Cleans

4 Pull Ups

3 Cleans

6 Pull Ups

4 Cleans

8 Pull Ups

Continue increasing in 1:2 Ratio each round

Women

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 125 lbs.

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round

Master

1 Clean at 105 lbs.

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round

Masters+

1 Clean at 95 lbs.

2 Pull Ups

2 Cleans

4 Pull Ups

3 Cleans

6 Pull Ups

4 Cleans

8 Pull Ups

Continue increasing in 1:2 Ratio each round

Level 2

Men

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 135 lbs.

1 Pull Up

2 Cleans

2 Pull Ups

3 Cleans

3 Pull Ups

4 Cleans

4 Pull Ups

Continue increasing by 1 Rep each round

Masters

1 Clean at 115 lbs.

1 Pull Up

2 Cleans

2 Pull Ups

3 Cleans

3 Pull Ups

4 Cleans

4 Pull Ups

Continue increasing by 1 Rep each round

Master+

1 Clean at 95 lbs.

1 Pull Up

2 Cleans

2 Pull Ups

3 Cleans

3 Pull Ups

4 Cleans

4 Pull Ups

Continue increasing by 1 Rep each round

Women

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 95 lbs.

1 Pull Up

2 Cleans

2 Pull Ups

3 Cleans

3 Pull Ups

4 Cleans

4 Pull Ups

Continue increasing by 1 Rep each round

Master

1 Clean at 80 lbs.

1 Pull Up

2 Cleans

2 Pull Ups

3 Cleans

3 Pull Ups

4 Cleans

4 Pull Ups

Continue increasing by 1 Rep each round

Masters+

1 Clean at 65 lbs.

1 Pull Up

2 Cleans

2 Pull Ups

3 Cleans

3 Pull Ups

4 Cleans

4 Pull Ups

Continue increasing by 1 Rep each round

Level 1

Men

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 65 lbs.

1 Ring Row

2 Cleans

2 Ring Rows

3 Cleans

3 Ring Rows

4 Cleans

4 Ring Rows

Continue increasing by 1 Rep each round

Masters

1 Clean at 45 lbs.

1 Ring Row

2 Cleans

2 Ring Rows

3 Cleans

3 Ring Rows

4 Cleans

4 Ring Rows

Continue increasing by 1 Rep each round

Master+

1 Clean at 45 lbs.

1 Ring Row

2 Cleans

2 Ring Rows

3 Cleans

3 Ring Rows

4 Cleans

4 Ring Rows

Continue increasing by 1 Rep each round

Women

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 45 lbs.

1 Ring Row

2 Cleans

2 Ring Rows

3 Cleans

3 Ring Rows

4 Cleans

4 Ring Rows

Continue increasing by 1 Rep each round

Master

1 Clean at 35 lbs.

1 Ring Row

2 Cleans

2 Ring Rows

3 Cleans

3 Ring Rows

4 Cleans

4 Ring Rows

Continue increasing by 1 Rep each round

Masters+

1 Clean at 35 lbs.

1 Ring Row

2 Cleans

2 Ring Rows

3 Cleans

3 Ring Rows

4 Cleans

4 Ring Rows

Continue increasing by 1 Rep each round

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