Reverse Filthy Fifty
50 Double Unders
50 Wallball Shots M- 20lbs/ W- 14lbs
50 Good Mornings M- 45lb/ W- 35lb
50 Push Press M- 45lb/ W- 35lb
Walking Lunges 50 steps total
50 Kettlebell Swings M- 1pood (35lb)/ W- 15lb
50 Jumping Pull ups
50 Box Jumps M- 24″/ W- 20″ (step down)
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**If you are doing the LuRong Paleo Challenge below are the WODs you must complete during the next 2 weeks.** CLICK HERE TO SIGN UP. REGISTRATION ENDS 11:59 EST MONDAY.
If you missed Sunday’s meeting please find Jessica some point throughout the week to get your measurements and pictures taken. If you have any questions about compliant foods or wods shoot Jess an email email@example.com
WOD 1: The Triplet Tester (18 min time cap)
Wallballs: M- 10′ (ball must hit CrossFit) Lvl 3&2- 20lbs, lvl 1- 16lbs / W-9′ (ball must hit Rife) Lvl 3&2- 14lbs, lvl 1- 8lbs
Deadlifts: M- 115lb/105lb/85lb, W- 75lb/65/55lb (standard range of motion, can drop from top)
Box Jumps M- 24″/20″/16″, W- 20″/16″/12″ (both feet leaving the ground as the same time, stepping down)
**add a second for every rep not completed in 18 min time cap. Completed wod is 252 reps total
WOD 2: ” The LuRong Living Original Remix” 12 min time cap
100 Burpees M&W- Lvl 3&2- Burpees, lvl 1- Burpee to plank NO push up
100 Kb Swings: M- 53lb/35lb/25lb, W- 35lb/25lb/15lb
**Can be broken up how ever you choose. Any reps not completed in the 12 min time cap will be added on as 1 additional second.
WOD 3: The Hang Power Clean Sprint (5 min time cap)
10 Hang Pwr Clean M- 135lb/95lb/65lb, W- 95lb/65lb/45lb
20m Sprint (* 10m shuttle, you will always end up on the same side as your bar)
8 Hang Pwr Clean
6 Hang Pwr Clean
4 Hang Pwr Clean
2 Hang Pwr Clean
**Must deadlift the bar up to the hang position before beginning the HPC. BOTH FEET must cross lines and there must be a TWO HANDED touch behind the line each time you cross.