Lurong Living Paleo Challenge WOD 7
20 Min Time Cap:
Ascending Ladder of
- Burpees
- Front Squat
- Push Press
- Farmer Carry
Ending with a Finisher.
The Rep Sequence
Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)
Level III (3)
Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 53/35 lbs
Finisher: Burpee Muscle Ups
Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 53/35 lbs
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 53/35 lbs
Finisher: Burpee Pull Ups
Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 53/35 lbs
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 45/35 lbs
Push Press at 45/35 lbs
Farmer Carry at 35/25 lbs
Finisher: Burpee Over Barbell
Burpees
Front Squats at 45/35 lbs
Push Press at 45/35 lbs
Farmer Carry at 35/25 lbs
Finisher: Burpee Over Barbell