10/8/14...WOD

Warm up:TC Skill/Strength:

  • 1 Hang Squat Clean Every 90 Sec for 8 Rounds

WOD:

Lurong "Boom Sauce"

15 Minute AMRAP:

Athletes will have 15 minutes to complete as many reps as possible. The workout rep scheme is an Ascending Ladder of the following movements:

  • Squat Cleans
  • Muscle Ups/Pull Ups/Jumping Pull Ups

Movement Details - Men

The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

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 II (2) 1 Squat Clean at 135 lbs 1 Pull Up 2 Squat Cleans at 135 lbs 2 Pull Ups 3 Squat Cleans at 135 lbs 3 Pull Ups 4 Squat Cleans at 135 lbs 4 Pull Ups ...and so on
Level I (1) 1 Squat Clean at 55 lbs 1 Jumping Pull Up 2 Squat Cleans at 55 lbs 2 Jumping Pull Ups 3 Squat Cleans at 55 lbs 3 Jumping Pull Ups 4 Squat Cleans at 55 lbs 4 Jumping Pull Ups ...and so on

Movement Details - Women

The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

Level III (3) 1 Squat Clean at 105 lbs 1 Muscle Up 2 Squat Cleans at 105 lbs 2 Muscle Ups 3 Squat Cleans at 105 lbs 3 Muscle Ups 4 Squat Cleans at 105 lbs 4 Muscle Ups ...and so on
Level II (2) 1 Squat Clean at 85 lbs 1 Pull Up 2 Squat Cleans at 85 lbs 2 Pull Ups 3 Squat Cleans at 85 lbs 3 Pull Ups 4 Squat Cleans at 85 lbs 4 Pull Ups
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