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