WOD Blog

Tue, Oct 3 2017

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (30 days ago)

Tuesday October 3 2017 Lurong #3


(Time)
Tuesday, 10/3/2017

Oly:
Snatch Grip behind the neck push press + 1 overhead squat
1 x 5, 1 x 3, 1 x 1 increase weight each set

Skill:
Bar Muscle Up Progression
6:00 EMOM
Option 1
1:00 3 strict pullups
2:00 3 linked C@B
3:00 3 linked TTB
Repeat

Option 2
1:00 4 clapping kipping pullups
2:00 3 jumping bar MU
3:00 2 banded bar MU
Repeat

Option 3
2 Bar MU (repeat every 1:00)

WOD
Lurong Challenge WOD #3 Lucky 13
Lucky 13
13 MINUTE AMRAP:
 13 Toes to Bar
 13 American Kettle Bell Swings  70/53 (Open)  53/35 (Masters and Masters plus)
 13 Lateral Box Jumps Over* 30/24 (Open) 24/20 (Masters and Masters plus_
* Lateral Box Jump Overs- step downs are allowed for all levels & step ups are allowed for Levels 2 & 1

Core Cashout:
Not For Time (NFT)
3 rounds
15 overhead situps with plate 25/15
10 strict hanging knees to elbows
15 good mornings 45/35



8013307001
10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)