5.14.2015

SWOD

Max Height Box Jump

WOD

LURONG SUMMERTIME CHALLENGE TEST BENCHMARK

Part A- 5 Minute AMRAP:

You have 5 minutes to complete as many rounds and repetitions of the following:

  • 5 Box Jump Overs
  • 10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups

Athletes must thenĀ rest for 3 minutesbefore moving on to Part B.

Part B- 3 Minute AMRAP:

  • Squat Clean Thrusters / Ground to Overhead

 

Movement Details – Men

Level III (3)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 30 inches
10 Toes to Bar

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 155 lbs.

Level II (2)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 24 inches
10 Knees to 90

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 95 lbs.

Level I (1)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Ab-Mat Sit Ups

3 Minute Rest

Part B- 3 Minute AMRAP of:
Ground to Overhead at 55 lbs.

Movement Details – Women

Level III (3)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 24 inches
10 Toes to Bar

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 105 lbs.

Level II (2)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Knees to 90

3 Minute Rest

Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 65 lbs.

Level I (1)

Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 10 inches
10 Ab-Mat Sit Ups

3 Minute Rest

Part B- 3 Minute AMRAP of:
Ground to Overhead at 35 lbs.

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