Tuesday’s WOD

Lurong Living Original Paleo Challenge WOD # 3

5 Rounds For Time:

20 Burpees

20 Kettlebell Swings


  • Men’s Rx – 20 Burpees and 20  KB Swings at 53 lbs
  • Men’s Scaled – 20 Burpees and  20 KB Swings at 35 lbs
  • Women’s Rx – 20 Burpees and  20 KB Swings at 35 lbs
  • Women’s Scaled – 20 Burpees  and 20 KB Swings at 25 lbs
  • Movement  Standards:
    • This workout starts with the athlete in a  full upright standing position and begins with Burpees.
    • For the Burpees, at the bottom each athlete’s hips and chest must make contact with the  ground. At the top, the athlete’s hands must touch above or behind their head  and both feet must leave the ground simultaneously. All Burpees must be  completely vertical and show full hip extension in order for it to be  considered a rep.
    • From there, the athlete will move onto their  Kettle Bell Swings.
    • For the Kettle Bell Swings, the athlete’s arms must be fully extended and ears must be seen from their side profile. If an athlete cannot achieve full extension due to the lack off flexibility, then he or she must show their judge their range of motion before the workout begins. The Kettle Bell does not have to be vertica.l
    • This will continue  for 5 total rounds.