WOD Tuesday 10/20/14 – CrossFit Lake Mary
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WOD Tuesday 10/20/14

21
Oct

WOD Tuesday 10/20/14

Main – WOD

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Lurong WOD 7 (AMRAP – Rounds and Reps)

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

8 American KB Swings/Russian KB Swings

12 Sumo Deadlift High Pulls/Sumo Deadlifts

Note

Movement Details – Men

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70 lb KB

12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Note

Movement Details – Women

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift High Pulls with 53 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 18 lb KB

12 Sumo Deadlift with 18 lb KB (No High Pull)

Iron Curtain WOD 1 (AMRAP – Reps)

750m Row

500m Run

25 Burpees

Max KB Swings 35/53

in 7mins