Saturday, October 11 2014
A. 0:00 – 5:00 on Clock: 800 M Run for Time (rest in time left)
B. 5:00 – completion: Race to 100 Slam Balls (30/20)
*Start with and EMOM – 5 T2B
C. Set up Sleds and have class play on turf (Coach choice)
A. 0:00 – 5:00 on Clock: 800 M Run for Time (rest in time left)
B. 5:00 – completion: Race to 100 Slam Balls (30/20)
*Start with and EMOM – 5 T2B
C. Set up Sleds and have class play on turf (Coach choice)
Lurong Challenge WOD #5
15 Minute AMRAP
Men:
Level III(3)
1 Squat Clean at 185 lbs
1 Muscle Up
2 Squat Cleans at 185 lbs
2 Muscle Ups
3 Squat Cleans at 185 lbs
3 Muscle Ups
4 Squat Cleans at 185 lbs
4 Muscle Ups
…and so on
Level I (1)
1 Squat Clean at 35lbs
1 Jumping Pull Up
2 Squat Cleans at 35 lbs
2 Jumping Pull Ups
3 Squat Cleans at 35 lbs
3 Jumping Pull Ups
4 Squat Cleans at 35 lbs
4 Jumping Pull Ups
…and so on
2 Rounds for Max Reps
2:00 Max Strict Pull-ups
1:00 REST
2:00 Max Ring Dips
1:00 REST
2:00 Max Kettlebell Swings
1:00 REST
2:00 Max Box Jumps (30/24)
1:00 REST
A. OLY – 3 Sets – 2 P. Snatch (@knee) + 2 Snatch (@knee) + 4 OHS
B. 10:00 AMRAP
5 Power Snatch
5 OHS
30 Double-Unders (4:1)
C. 50 Wipers (R+L=1 rep)
A. Strength – Snatch Grip RDL 8 – 8 – 8 (after a couple WU sets)
B. Partner EMOM – 20:00 – Alternate
Odd Minute- Partner 1 Work/Partner 2 Rest
5 Deadlift
15 Push Ups (A-15/B-10/C-other)
*max Row for meters in remainder of Minute
Even Minute – Switch
* Score DL weight and Max Meters
A. 24:00 AMRAP
40 Ab Mat Sit-ups
30 Wall Ball (20/14)
200 Meter Run
10 Ring Row or 5 Muscle ups
B. Mobility – Wall Squat + splits
For max reps:
3 Rounds for Max Reps
2:00 OHS (45/35 – bar)
1:00 REST
2:00 Strict Pull-ups
1:00 REST
2:00 Strict Ring Dips
1:00 REST
A. Paleo Challenge WOD
*In 3:00 Blocks, must complete 2 rounds before moving on:
(Weights: L1-55/35-single unders, L2-75/55, L3-95/65)
1. 0-3:00 – 2 Rounds of 9 Thrusters (95/75) & 27 Double Unders
2. 3:00-6:00: 2 Rds of 11 Thrusters & 33 DU
3. 6:00-9:00: 2 Rds of 13 Thrusters & 39 DU
4. 9:00-12:00: 2 Rds of 15 Thrusters & 45 DU
5. 12:00-15:00: 2 Rds of 15 Thrusters & 45 DU
6. 15:00-18:00: 2 Rds of 17 Thrusters & 51 DU
7. 18:00-21:00: 2 Rds of 19 Thrusters & 57 DU
8. 21:00-24:00: 2 Rds of 21 Thrusters & 63 DU
9. 24:00-27:00: 2 Rds of 23 Thrusters & 69 DU
B. NFT – Run the following at completion of WOD:
1 Mile – if you don’t complete 1st or 2nd Blocks
1200 M – if you don’t complete 3rd block
800 M – if you don’t complete 4th block
600 M – if you don’t complete 5th block
400 M – if you don’t complete 6h block and on