10.27.2014

SWOD

DEATH BY PUSHUPS

WOD

800M RUN

10 PUSH JERK 125/95

20 PUSHUPS

400M RUN

10 PUSH JERKS

20 BOX JUMPS

200M RUN

10 PUSH JERKS

20 C2B

100 M SPRINT

10 PUSH JERKS

20 PISTOLS

Lurong Living Benchmark WOD #1 (The ReTest)

I am putting the benchmark WODs up throughout the next two weeks. As long as you have a judge you can do them any time in the next 2 weeks. Stay tuned for times on weight and measurements.

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead

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