Lurong WOD 4


Main – WOD

View Public Whiteboard

Lurong WOD 4 (AMRAP – Rounds)

Progressive AMRAP:
This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Note

Block and Repetition Progression
Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute block.
Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6
19 Thrusters
57 Double Unders/Single Unders

Note

Movement Details – Men
Level III (3)
Thrusters- 95lbs
Double Unders
Level II (2)
Thrusters- 75lbs
Double Unders
Level I (1)
Thrusters- 55lbs
Single Unders

Note

Movement Details – Women
Level III (3)
Thrusters- 75lbs
Double Unders
Level II (2)
Thrusters- 55lbs
Double Unders
Level I (1)
Thrusters- 35lbs
Single Unders

WOD Wednesday 10/1/14


Main – WOD

View Public Whiteboard

Push Jerk (Build to a Heavy Single)

Split Jerk (Build to a Heavy Single)

Metcon (Weight)

On the Minute x 12
Minute 1 – 7 Push Jerks (60%)
Minute 2 – 45s Hollow Rock
Minute 3 – 7 Strict Pull-Ups

WOD Tuesday 9/30/14


Main – WOD

View Public Whiteboard

Mobility

front rack mobility

Chula (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats (155/105)
200 Meter Run after each round

WOD Monday 9/29/14

Main – WOD

View Public Whiteboard

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

WOD Saturday 9/27/14

Main – WOD

View Public Whiteboard

Metcon (Time)

Team WOD

21
Squats with Medball shouldered
Burpee box jump overs 20″
200m run

15
Squats with Medball shouldered
Burpee box jump overs 20″
400m run

9
Squats with Medball shouldered
Burpee box jump overs 20″
800m run

WOD Friday 9/26/14

Main – WOD

View Public Whiteboard

Skill Work

Metcon (Time)

Partner WOD

40-30-20 Squat Cleans, 135/95
800m Row after each round of cleans.

Lurong WOD 3

Main – WOD

View Public Whiteboard

Lurong WOD 3 (AMRAP – Reps)

11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

Wall Balls
Box Jumps
Deadlifts

Note

Movement Details – Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs

Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs

Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Note

Movement Details – Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs

Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs

Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

WOD 9/24/14

Main – WOD

View Public Whiteboard

Metcon (Weight)

Snatch
EMOMx15
3 rounds of:
min 1 – 60# under 1RM
min 2 – 50# under 1RM
min 3 – 40# under 1RM
min 4 – 30# under 1RM
min 5 – 20# under 1RM

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*Strict

WOD Tuesday 9/23/14

Main – WOD

View Public Whiteboard

Metcon (Weight)

Death by Power Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

WOD Monday 9/22/14


Main – WOD

View Public Whiteboard

Back Squat (5×5 Back Squats, across)

Metcon (Time)

30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups