Thursday Workout: TGU and Lurong WOD 7



Turkish Get-up, 3/arm x 3 sets


Lurong Challenge WOD 7 – “Dynamix”

7 Minute AMRAP:

Level 3

  • 6 Handstand Push Ups
  • 8 American KB Swings (70/53#)
  • 12 Sumo Deadlift High Pulls (70/53#)

Scaling Options for Nutrition Challenge Participants:

Level 2

Hand Release Push Ups, American KB Swings 53/35# / Sumo Deadlift (NO HIGH PULL)

Level 1

Hand Release Push Ups From Knees, Russian KB Swings 35/18# (NO HIGH PULL)

Notes: For Handstand Push-ups, you are allowed to use an abmat + 2x 25# plates.  For KBS (Level 3), knees hips and elbows must be completely locked out and the kettle bell must be directly over the feet at extension in order for the rep to count.  For Russian KBS, kettle bell must reach a height allowing the arms to break parallel to the ground. Knees hips and elbows must be completely locked when above parallel is reached.


Kings Dominion plus Holiday Haunt! October 26

Ready to be scared? On Sunday, October 26th we will be heading to Kings Dominion to enjoy the park’s rides by day and then enjoy the Halloween Haunt at night.  See the Facebook Event for more info and to RSVP!!

Halloween Bar Crawl on the Downtown Mall – October 31

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.

Please help us improve the gym and serve you better by filling out this survey today!


15 thoughts on “Thursday Workout: TGU and Lurong WOD 7

  1. 5+14 one abmat

  2. TGU: 35#
    WOD: 7 rnds (182 reps)

  3. TGU – 25#

    WOD – 5 + 6 @55

  4. TGU up to 35#
    also KB bent pressed 35# on both arms for the first time
    no wod

  5. TGU: 45
    WOD: 4+20

  6. TGU: 30
    WOD: 4 + 14 (2 abmats, 53# Russians/SDHP)

  7. 4 + 12 @88#
    Ring Push Ups, Russian Swings

  8. TGU: 25#
    WOD: 4 + 17 [2 ab mats, 40# kb]

  9. 4 + 14 L2Rx

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