102914

Front Squat

Reps: 5/4/4/3  AHAP

 

WOD

Lurong RETEST

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 Row3 Minutes of Chest to Bar Pull Ups2 Minutes of Back Squats1 Minute of Shoulder to Overhead

 

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

 

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Movement Details – Men

 

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 165 lb Back Squat

1 Minute Rest

1 Minute- 135 lb Shoulder to Overhead

 

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

 

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

 

Movement Details – Women

 

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

 

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 80 lb Back Squat

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

 

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 45 lb Shoulder to Overhead