10/1/14...WOD

Warm up:TC Skill/Strength:

  • 5 Power Cleans every 90sec for 6 rounds (choose weight you can touch and go)

WOD:

"Lurong #4"

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).

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

Movement Details - Men

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

Movement Details - Women

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