Dedication for the SPC Brian K Arsenault Memorial Workout

Dedication for the SPC Brian K Arsenault Memorial Workout

Warm Up and Mobility

LuRong Challenge WOD #1 Retest

2 Rounds for Time:
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

“Stairs”
3 RFT
50 x Air Squats
40 x Push Ups
30 x Sit Ups
20 x Box Jumps 30/24
10 x Strict C2B Pull Ups

The workout starts with the athlete seated in the rower. You may preset the damper and monitor to track meters. At the sound of “3-2-1 GO” the

Level 3

Men

2 Rounds for Time:

Opens
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

Masters
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Master+
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Women

2 Rounds For Time:

Opens
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

Master
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Masters+
500 Meter Row
40 Goblet Squats at 26 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Level 2

Men

2 Rounds for Time:

Opens
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Masters
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Master+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Women

2 Rounds For Time:

Opens
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Master
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Masters+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Level 1

Men

1 Round for Time:

Opens
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows

Masters
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows

Master+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows

Women

1 Round For Time:

Opens
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows

Master
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows

Masters+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows