11.6.2013

WOD 9: LuRong Living Original Revisited

12 Min Time Cap:

  • 100 Burpees
  • 100 Kettlebell Swings

The twist: Athletes can break up the exercises and REPS in any order they choose.

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

Movement Details – Men

Level III (3)
100- 53 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 35 lb Kettlebell Swings
100- Burpees
Level I (1)
100- 25 lb Kettlebell Swings
100- Burpees No Press

Movement Details – Women

Level III (3)
100- 35 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 25 lb Kettlebell Swings
100- Burpees
Level I (1)
100- 15 lb Kettlebell Swings
100- Burpees No Press

Movement Standards

Kettlebell Swings
Each swing must demonstrate control at the top and clear the height of the athlete’s head; at profile you should see the head come through at extension. Knees, hips, and elbows must be completely locked out in order for the rep to count.
Burpees
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
Burpees No Press
At the bottom each athlete’s hips and chest must be parallel to the ground in plank position. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

Leave a Reply

Your email address will not be published. Required fields are marked *