Upper East Side

Warm up

600 Meter Run

3 sets of

5 Inch Worms

10 Groiners

15 super mans

Dynamic Stretches

Strength/Skill

EMOM for 7Mins

Level 1

Toes to bar Kipping practice

Even min 5 Kips or Knees to elbows

Odd Min 3 HSPU

Level 2

EMOM for 7 mins

Even Minute 5 Toes to bar

Odd Min 5 HSPU

Training (Met-con)

Lurong living Paleo Challenge WOD 2

We will be running all Challenge WODS on Tuesdays.

Make ups can be scheduled if you are unable to do it on Tuesdays. See a coach for scheduling a make up.

https://www.lurongliving.com/challenge2013/blog/announcements/announcing-wod-2

Movement Details – Men

Movement Details – Women

Movement Standards

Kettlebell Swings

Each swing must demonstrate control at the top and clear the height of the athlete’s head; at profile you should see the head come through at extension.  Knees, hips, and elbows must be completely locked out in order for the rep to count. 

Burpees

At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

Burpees No Press

At the bottom each athlete’s hips and chest must be parallel to the ground in plank position. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

Scoring

• Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
• A completed workout is 200 reps total
• 188 Reps completed in 12 minutes (12 uncompleted)
• Score= 12:12
• 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.