Matty Lowe
Warm Up and Mobility
Lurong Challenge workout
9 Minute AMRAP:
12 x Toes to Bar
9 x Snatches 115/75
6 x Box Jump Overs (Step Downs Allowed)
3 x Muscle Ups (Rings)
Non Lurong Workout
“Stutter”
AMRAP 21
21 Calorie Row
18 x Wall Balls 20/14
15 x Box Jump Overs 24/20
12 x Toes to Bar
9 x Snatches 135/95
6 x Box Jump Overs 30/24
3 x Muscle Ups (Rings)
Level 3
MEN
12 Toes to Bar
9 Snatches at 115 lbs.
6 Box Jump Overs at 30 in.
3 Ring Muscle Ups
12 Toes to Bar
9 Snatches at 115 lbs.
6 Box Jump Overs at 24 in.
3 Chest to Bar Pull Ups
12 Toes to Bar
9 Snatches at 95 lbs.
6 Box Jump Overs at 24 in.
3 Chest to Bar Pull Ups
WOMEN
12 Toes to Bar
9 Snatches at 75 lbs.
6 Box Jump Overs at 24 in.
3 Ring Muscle Ups
12 Toes to Bar
9 Snatches at 75 lbs.
6 Box Jump Overs at 20 in.
3 Chest to Bar Pull Ups
12 Toes to Bar
9 Snatches at 65 lbs.
6 Box Jump Overs at 20 in.
3 Chest to Bar Pull Ups
Level 2
MEN
12 Anchored Toes to Bar
9 Snatches at 75 lbs.
6 Box Jump Overs at 24 in.
3 Burpee Pull Ups
12 Anchored Toes to Bar
9 Shoulder to Overhead at 75 lbs.
6 Box Jump Overs at 20 in.
3 Burpee Pull Ups
12 Anchored Toes to Bar
9 Shoulder to Overhead at 65 lbs.
6 Box Jump Overs at 20 in.
3 Burpee Pull Ups
WOMEN
12 Anchored Toes to Bar
9 Snatches at 55 lbs.
6 Box Jump Overs at 20 in.
3 Burpee Pull Ups
12 Anchored Toes to Bar
9 Shoulder to Overhead at 55 lbs.
6 Box Jump Overs at 16 in.
3 Burpee Pull Ups
12 Anchored Toes to Bar
9 Shoulder to Overhead at 45 lbs.
6 Box Jump Overs at 16 in.
3 Burpee Pull Ups
Level 1
MEN
12 Wall Sit Ups
9 Shoulder to Overhead at 45 lbs.
6 Box Jump Overs at 12 in.
3 Bar Facing Burpees
12 Wall Sit Ups
9 Shoulder to Overhead at 45 lbs.
6 Box Jump Overs at 12 in.
3 Bar Facing Burpees
12 Wall Sit Ups
9 Shoulder to Overhead at 45 lbs.
6 Box Jump Overs at 12 in.
3 Bar Facing Burpees
WOMEN
12 Wall Sit Ups
9 Shoulder to Overhead at 35lbs.
6 Box Jump Overs at 8 in.
3 Bar Facing Burpees
12 Wall Sit Ups
9 Shoulder to Overhead at 35lbs.
6 Box Jump Overs at 8 in.
3 Bar Facing Burpees
12 Wall Sit Ups
9 Shoulder to Overhead at 35lbs.
6 Box Jump Overs at 8 in.
3 Bar Facing Burpees
Lurong WOD
155 (level 2)
Paced well throughout.. Did everything unbroken and just kept moving. Anchored t2b are no joke. Thanks for the push tony and for putting up a tough number for me to beat! Good work 5am, thanks gaff!
Great pace, Liv. Consistent rounds, kept moving throughout.
Lurong WOD #5
192 (Level 1, M+)
Moved at a pretty quick pace (for me) throughout. Everything unbroken. The situps felt great, despite doing 100 yesterday (and 200+ last week). The 35# S2OH flew up. Did the first few rounds jumping over the plates, then stepped lively on the later rounds to get some rest. Did all real burpees, but stepped over the bar.
Thank you Rebecca for being a great judge and keeping me on pace.
Nice job to all the all stars, especially the non-lurongers – that WOD looked brutal.
Great class Coach Gaff!
All your movements looked solid. Kept a steady pace & your S2OH looked great. Awesome job.
“Stutter”
2+72 (75#) think I added and posted wrong on the whiteboard.
Great job Allstars
I hope that everyone off enjoys the day!!!
Way to grind today, Matt B! 21 mins of fun, for sure!
Lurong WOD #5
148 (Level 1, M+)
Not bad. I love sit ups – even these weird wall ones. I kept moving but didn’t jump on the plates. I think my knee would not have survived it today but I did them as fast as I could. Definitely the slow down was the burpees.
Thank you Theresa! We are getting through these WODs together!
All Stars all the way! The Non Lurongers were strong – that was not an easy one for sure.
Thanks Coach Gaff – you got us through it all with precision! And you managed to judge, coach and then there were pics!!! Seriously – you ROCK!
Great work Lori, you kept a steady pace start to finish!
Great work this am, Lori. Way to keep it moving!
Lurong: 108 (level 2)
Appreciated the tips from Coaches Sarah and Phil. Getting the bar down from overhead has tweaked my right elbow, so I’m trying to troubleshoot that.
Thanks for keeping me honest, Sam! Happy Columbus Day to everyone. 🙂
Lurong level 2
Got 151 reps
Just had to keep moving through this WOD those candlesticks were no joke caught up to my midline real quick. All other movements felt good and quick kept a reasonable steady consistent pace so was happy about that for sure. Thanks for judging me and the push to go to Kipping burpee pull ups Olivia helped out huge. Thanks for a great class Gaff and for making me hold on to that bar those last few rounds.. a quick 9 min for sure. Awesome work this morning 5am everyone crushed it.
Great work Tony T. Snatches looked really good, bro. Great pace all the way.
Lurong WOD #5 – L1 – 185
Keep moving was the name of the game this morning. The sit-ups caught up to me quickly – felt like I was doing them in cement! Special thanks to Cara who kept me motivated and to Gaff who kept me moving!
Awesome job 5am!! Thanks Gaff! Have a great day!
Great work today, Keri – way to keep moving!
” stutter ”
2+ 39 That was great you lurong peeps don’t know what your missing !
Nice big 430 class
Thanks gaff
Sarah v
2+69 wod
Thanks gaff
Great work, ladies. Way to keep moving. Form on the snatches looked solid!
“Stutter”: 3 + 3
Was glad to be sandwiched between Matt and Ori on the rower. Quite literally when one wasn’t pulling, the other was pushing. :^)
I just love this stuff. Room FULL of people leaving nothing on the table. Great work All-Stars.
Thanks Coach Gaff for the threat of losing your mind…although we were curious what that might look like. ;^)
(K2E, 75#)
Haha, not pretty, that’s what it looks like
Great work as always, bro, great work!
Stutter: 2+69
21 cal
14# WB
20″, 24″
55# snatches
6T2B
C2B
Great work Katie! Snatches and WBs looked really good, hydrate up.
Stutter: 3+6 calories.
Did K2C, 45# snatch, 20″ box jump overs, jumping pull ups on 2 plates. 10# wb and they still killed me. Tough one but still good!
Non-L Stutter
20# wall ball….oops!
I had only meant to go up to a 14# and didn’t check that the ball I took from the 14# shelf had been put away correctly. Oops! But goes to show, so many of our limitations are in our heads. I was slow, but I pushed my limits much further than expected.
Thanks Monsini for all the extra coaching and encouragement!!!!
Rest of WOD was… Step overs (20″/24″), parallel ring rows, knees to chest, 35# bar power snatches. I used a lower damper setting that usual (4 instead of 5+) on the row just to see how I liked it. I still like the heavier pull.
Stutter: 3+2 cal (8# WB, 20″ box jump overs, 35# bar, Kto90, RR). Kept it light with the snatches because I am still working on and learning form! First time doing box jump overs and they felt good! Awesome job today Lurongers & non-Lurongers! Thanks for the great class coach Gaff!!
Lurong Challenge WOD #5 – Level 1, 115 reps.
This did not look that bad on paper, but I should have known better. Lots of up & down. Made an oversight and read shoulder to overhead as ground to overhead, and didn’t think twice of snatching instead of pressing…oops!
Great 9:30! Great job Brian, those snatches got better each round! Thanks Sarah & Phil for the help!!
Nice work rail trailers!
Lurong Challenge WOD #5
L2 Masters
195 Reps
Great job 7:00 pm. Thanks Mike V for sticking around and judging me! Much appreciated! Thanks Monsini!
Lurong WOD 5: Level 1
240 reps, or 8 full rounds. Moved quickly through this one, almost wish I tried level 2. Did a test run of 3 burpee pull-ups and they were smooth, I just thought I’d get hung up on those once the workout started and other movements were thrown in.
Thank you, Liz for judging and great job 6 pm. Thanks Monsini!