Choice of Skills!

Pick something you need to get better at and have a coach help you. Be Proactive!!!

Then Lurong Challenge Benchmark WOD

**Be sure you fill out a scorecard if you are participating in the Resolution Challenge and have at the coach sign off as validator. You keep the top portion and the bottom stays at the gym**

AMRep 11

Row (Calories) - 3 Minutes

Rest 1 Minute

L3 - Cluster 155/105 - 3 Minutes
L2 - Cluster 95/65 - 3 Minutes
L1 - Ground to Overhead 55/35 - 3 Minutes

Rest 1 Minute

Row (Calories) - 3 Minutes

Score will be total of calories rowed and reps of either Clusters or Ground to Overhead.

How to do Ground to Overhead for the Lurong Resolution Challenge from Wodstar Media on Vimeo.

This movement is about getting the bar from the floor to overhead "anyway". The key point is the range of motion between the start and end points. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Allowable variations include: power snatch, squat snatch, split snatch, clean and jerk, squat clean and jerk, squat clean thruster, or any variation. Touch-and-go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

This movement starts with the barbell touching the ground, it ends with the barbell in a full lockout overhead, and the athlete must perform a thruster in order to get the bar into the overhead position. Each rep must start with the barbell resting on the ground. The athlete may perform a power clean before starting the thruster, or the athlete may perform a squat clean to thruster. At the bottom of the thruster the hip crease must pass below the knees. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting at the shoulders. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body before returning the barbell to the ground. The barbell may be dropped from the top of the repetition, but the barbell must be resting on the ground before starting the next repetition.




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