Happy Birthday to Lori G!! (Monday)
Warm Up and Mobility
Movie Clue – Groomsmen
Lurong Challenge WOD Benchmark Retest
11 Minute Clock Complete
Amrap 3
Max Calorie Row
Rest 1 Minute
Amrap 3
Squat Clean Thrusters (Clusters) 95/65
*Challenge Personal do what you did week 1*
Rest 1 Minute
Amrap 3
Max Calorie Row
I’ll take one more rep 🙂
121 #65
“Groomsmen” – Lurong Challenge WOD Benchmark Retest Level 2 168 Reps. It was a 5 rep improvement and I am always looking to improve. I might have gone a little bit too hard in the first 3 minute set but I rather bank the extra few reps there, then rely that I will have anything left in the tank in the back end.
Have a great day everyone. Good job 5am and thanks Chris.
“Groomsmen” – Retest!!!!
112 reps! 6 more than before! I’ll take that.
After the comp on Sunday I knew I would be super sore today but I really wanted to get it done. The mental component of this one is SERIOUS. I would have done a bit better on the last row if I didn’t stop for a second to catch my breath – but it was pretty important to breathe.
The toughest thing through this challenge has been what to eat pre-WOD. I used to eat Ezekiel raisin bread and nut butter. And it was perfect. But it is a cheat so its out. Everything I have tried has fallen short and I am running on empty for the WOD. I felt that today.
Still happy with the improvement. And glad it is done.
Thanks for judging/coaching me through it Coach Chris. Your encouragement definitely made a difference in the final row!
Awesome work Janet and Nick! Way to get it done – we are Lurong Stronger!
“Groomsmen”
109 L2
1 less rep than last time. got the same row for the first one, 1 extra cluster, and then 2 less on the last row – legs were just fried there was no moving faster haha. Oh well, at least I got very close. Good work 5am, thanks Chris!!
Happy to have that one done.
Groomsmen – Retest: 118 reps (9 more than the first time). The row was pretty much the same (1 cal more in row 1; same cals in row 2), but got 8 more G2OH in the middle. The first time, I started out snatching; this time I did all clean and push press. (Exactly how Coach Pj recommended I approach it the first time)
Totally gassed after this one. Thanks again Nick for your judging and cheering.
Great class Coach Monsini. Thanks for giving the All Stars a 2nd chance 🙂
Lurong Retest – 137 L1 (+13 reps PR)
I’m not going to lie, I was not excited to retest this WOD, but I’m happy now that it’s over! I actually had forgotten the total score from the first time, but knew the round by round breakdown, so I just tried to up my score as much as possible each round. I hit +1 calorie row on the first row, +10 more ground to overhead & +2 on the second calorie row.
I definitely tried to incorporate some of Yoshi’s technique and breathing advice & it must have helped because I upped both of my calorie rounds!
God to judge Marie on her retest and she moved like a champ!
Nice big 9:30 again today! Nice work rail trailers! Thanks Mike for the motivation & enthusiasm as always!
Pushed hard Sam and earned that fitness!
Lurong Retest – 155 L1 (28 rep improvement)
Round one I got a 4 calorie improvement.
Round two I got a 22 rep improvement – Not sure what I was doing the first go round of this workout – I didn’t do them touch and go for some strange reason – but that explains the big jump.
Round three I got a 2 calorie improvement.
Steph you were an awesome partner today (as always) – I really really needed you at the end so THANK YOU.
Great Job 5am – and a special THANK YOU to the marvelous Monsini!!
Have a great day!
You are seriously 1 bad @$$ beast!!!
I hate to miss tonight but I’m still nursing a sore ankle from Sunday. I hope to make it up later this week. Good luck to all the retesters!
Groomsmen/Lurong Cluster Retest: 110 at L2
Beat my previous score by 7. 3 extra clusters and 4 cals. I definitely put my all into those rows! That was rough. Thanks Cassie, and great job!
Yes you did!
Lurong retest
Didn’t do this the first time
133 with 95#.
Worked on form with squat cleans so not as many reps as may have been possible but felt better about form and mobility today.
Looked good Brad!
I almost made the 7:00 🙁 nice to see everyone’s gains on the challenge ! Nice work everyone!
WOD- got 101 reps. Last time got 96. Level 2.
Great job 430pmers! Awesome class Mike, thank you!
7PM PRs
Lurong retest
140 reps L2
7 rep improvement overall, and it was on my first row
60 to 67 calories
I was able to match the clusters for 20 reps and match the 2nd row for 53 calories!
Thank you Walter for being my partner tonight!
Thank you PJ!
Lurong retest I got 96 L2 I improved 3 reps, I was feeling very tired today, but I didn’t want to miss today. I’m happy about my improvement.
Thank you Katie for helping me tonight, we did great!
Great job everyone
Thanks Mike great class! 🙂
“Groomsman”
Lurong retest – 156 L2. Improved by 6 reps, 3 each on first 3 min rowing and clusters. Managed to match last 3 minutes of rowing exactly. Great job 9:30 class! This one was a burner for sure. Thanks Mike for pushing us until the very end.
The first time we did this WOD was the last week I was in…eek. Probably a good thing I didn’t sign up for the challenge since I missed the whole thing! I ended up 6 reps shorter than last time, but I kind of expected it. Feels good enough just to be moving again.
Good work 6pm – small but always mighty!
wod:
142 L2)
got 6 more reps this time around