Lurong WOD 1

Movement Details – Men

Movement Details – Women

Movement Standards

Row for Calories

The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. The monitor must be set to zero at the beginning of the workout. Every calorie counts as one rep.

Chest to Bar Pull Ups

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.

Pull Ups

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.

Jumping Pull Ups

This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.

Back Squat

This movement begins the barbell on the top of the shoulders behind the head. Using a rack is permitted. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.

Air Squat

This movement is a body weight squat. Before the athlete may start squatting, he or she must start from a full upright standing position, full extension at the knees, legs, and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The Athlete must return to full extension of the knees, legs, and hips to complete each rep before moving on.

Shoulder to Overhead

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.

Scoring

• The athlete’s total score is the sum of all reps completed during the 4 movements and 10 minutes of work time.
• The athlete must rest during the 3 allotted rest periods and will not receive credit for any reps completed during those rest periods.
• The submission page for the workout will automatically calculate the athlete’s total number of reps based on how far he/she progressed through the workout.
• Video Submissions are required in order to be eligible for performance prizes.
• You many complete the 3 benchmark workouts at whatever skill level you want, but the benchmark performance prize will be awarded to the top man and woman in each division, skill level, and region based on the total number of reps completing in all 3 benchmark workouts. In order to be eligible the athlete must perform all 3 benchmark WODs at the same skill level.

Notes

The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. The monitor must be set to zero at the beginning of the round. Every calorie counts as one rep.

At the end of the 4 minutes the athlete must rest 1 full minute. Once the clock hits 5 minutes the athlete will begin 3 minutes of Chest 2 Bar/Pull Ups/Jumping Pull Ups.

Once the clock hits 8 minutes the athlete will rest for 1 full minute. During the rest time, the athlete can get the barbell set on the rack for squats. Once the clock hits 9 minutes the athlete will begin 2 minutes of Max REP Back Squats/Air Squat.

Once the clock hits 11 minutes the athlete must rest 1 full minute. During the rest period, the athlete will change weights on the barbell and place the bar on the floor. Once the clock hits 12 minutes the athlete has 1 minute to complete as many reps of Max Shoulder to Overhead.