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ATHLETE OF THE MONTH

MEG'S SUCCESS STORY

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Skill
Hatch week 12/day1
BS FS
5@60% 5@65%
5@70% 5@70%
5@75% 5@75%
5@75%
WOD
Lurong Challenge WOD #2
2 minutes of: Deadlifts
1 min rest
2 min of: Back squats
1 min rest
2 min of: shoulder to overhead

L3
Men 275/225/185
Women 175/145/115
Masters men 225/185/135
Masters women 145/115/85
Masters + men 185/155/95
Masters + women 115/95/65
L2
Men 185/135/95
Women 115/85/65
Masters men 155/115/75
Masters women 95/75/45
Masters + men 135/95/65
Masters + women 85/65/35

L1
Men 95/45/45
Women 65/35/35
Masters men 75/45/45
Masters women 45/35/35
Masters + men 75/45/45
Masters + women 45/35/35

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Skill
tires /sprint
E2m x6
10 flips + 100 meter sprint
WOD
50 wall balls
40 push ups
30 pistols
20 db snatches (10 L/10 R)
10 strict pull ups
Finish with a 400 meter run

RX
20/14 10/9ft
70/50

Scaled
16/13 10ft
Assisted pistols
60/40
Assisted pull ups

Scaled
14/10 9ft
Push ups on squat stand
Narrow squats
50/30 or lower
Assisted pull ups

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WOD
10 rounds for time of:
7 sumo deadlift high pulls
7 front squats
7 push jerks

RX
95/63

INT
75/53

Scaled
55/43 or lower

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With 4 days completed of the Lurong Living Summertime Challenge I'm feeling skeptically positive about the outcome of these next 4 1/2 weeks. Skeptical because I've said these words before but positive because I feel committed to this and have already felt so extremely the withdrawal of sugars and the change in my diet. In the case of this challenge, my husband has joined me in following the nutritional guidelines. The best part about this is he is much better at food prep than I am. :)

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Skill
Hatch week 11/day2
BS FS
5@60% 5@60%
5@65% 5@70%
5@70% 5@75%
5@70% 5@80%

WOD
Partner wod
8rft
A-20 russian KBS
B-10 med ball cleans
C-2 Sled rope pulls

RX
70/55
20/14
90/60 on sled
INT
62/45
16/12
60/45 on sled

Scaled
55/35
14/10
45/25 on sled or lower

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Skill
Emom for 15
Find 1 rep strict press
WOD
20 minute AMRAP
100 double-unders
100ft walking lunge
INT
50 double unders

Scaled
25 double unders +75 singles or 100 singles
75 walking lunges

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Skill
Emom for 15
Find 1 rep squat clean
WOD
9-1
shoulder to overhead
ctb pull ups
*10 min cap

RX
135/93

INT
115/73
As many ctb then chin over bar

Scaled
95/63
Assisted Chin over bar

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Skill
Hatch week 11/day1
BS FS
5@60% 5@60%
3@70% 5@70%
2@80% 5@75%
2@90% 5@75%
1@95%
1@103%
WOD
5 min amrap
4 clean & jerks
4 burpees

RX
65/53

INT
55/43

Scaled
45/33 or lower

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Skill
50ft Yoke carry
Rotating through
Increasing to heaviest weight

50ft Sled pull (facing forward)
Rotating through
Increasing to heaviest weight


WOD
Lurong Challenge WOD
5 min. AMRAP
10 power snatches
10 box jumps
Rest 2 minutes
5 min. AMRAP
10 overhead squats
10 box jumps


L3 Open & masters
95/63
24/20
Masters +
85/53

L2 open & masters
65/43 GTO & front squats
20/16
Masters +
65/43
16/12 inch box jumps

L1 open & masters
45/33 GTO & front squats
16/12

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HAPPY MOTHER'S DAY TO ALL THE WONDERFUL MOMS THAT WORK DAY DAY IN AND DAY OUT TO BE THE BEST MOMS EVER!

SKILL
E:90 for 10 rounds alternating
20 air squats
2 wall climb w/:10 second hold

WOD
12 min AMRAP
DB farmer carry
Bumper plate run
10 DB push ups
*start with 25 meters of each farmer carry and plate run
*add 25 meters every round

RX
40/30
45/25 plate

INT
35/25
35/15 plate

SCALED
30/20 or lower
25/10 plate

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