Lurong WOD

Strength: Bench Press 3 Sets/ 2 reps @85%

Bench With pause 1″ off chest: 80% x 3-5 reps x 2 sets


18 Min Time Cap:

21-18-15-12-9-6-3 of:

  • Wall Balls
  • Deadlifts
  • Box Jumps

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

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Movement Details – Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details – Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

Movement Standards

Wall Balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. No catching of the ball on the bounce will be permitted. Men’s target is 10 ft. and women’s is 9 ft.
This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Bouncing of the barbell will not be permitted. You can drop the bar from the top of the lift but must wait till it is at rest before continuing the next REP.
Box Jumps
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of or over the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.


  • Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second.
  • A completed workout is 252 reps total
  • 240 Reps completed in 18 minutes (12 uncompleted)
  • Score= 18:12
  • The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.
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