Agate Pass CrossFit – CrossFit
WOD
We will be Doing The WOD before the Skill/Strength So everyone has Fresh Legs for the second week/wod of the LURONG CHALLENGE!!!
Lurong Living WOD 2 1/25/16 (AMRAP – Rounds and Reps)
Movement Details – Men
Level III (3)
10 Power Cleans at 135 lbs.
20 Wall Balls- 20 lbs. ball at 10 ft. target
30 Double Unders
Level II (2)
10 Power Cleans at 95 lbs.
20 Wall Balls- 20 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 65 lbs.
20 Med Ball Cleans at 20 lbs.
30 Single Unders
Movement Details – WOMEN
Level III (3)
10 Power Cleans at 95 lbs.
20 Wall Balls- 14 lbs. ball at 10 ft. target
30 Double Unders
Level II (2)
10 Power Cleans at 65 lbs.
20 Wall Balls- 14 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 45 lbs.
20 Med Ball Cleans at 14 lbs.
30 Single Unders
Skill/Strength
Metcon (AMRAP – Reps)
PARTNER WOD AB-EDITION
12 Minutes
Partner 1= plank
partner 2= Max AB-mat or GHD sit up
Then….SWITCH!!!!
*Partner must stop Reps when Partner is down from plank but may continue when partner is back up.
