10/15/14...WOD

Warm Up: TC Skill/Strength:

  • 1 Hang Squat Snatch Every 90sec for 8 Rounds

WOD:

"Lurong #6 The X WOD"

8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is "Shoot and Ladder" of the following movements:

  • Snatches---Any Way Ground to overhead (Muscle Snatch, Power Snatch, Squat Snatch, Split Snatch Etc)
  • Toes-to-Bar/Knees-to-90/Abmat Sit Ups

 

Movement Details - Men

Level III (3) 15 Snatches at 95 lbs 15 Toes to Bar 12 Snatches at 95 lbs 12 Toes to Bar 9 Snatches at 95 lbs 9 Toes to Bar 6 Snatches at 95 lbs 6 Toes to Bar 3 Snatches at 95 lbs 3 Toes to Bar 6 Snatches at 95 lbs 6 Toes to Bar 9 Snatches at 95 lbs 9 Toes to Bar 12 Snatches at 95 lbs 12 Toes to Bar 15 Snatches at 95 lbs 15 Toes to Bar 12 Snatches at 95 lbs 12 Toes to Bar ...and so on
Level II (2) 15 Snatches at 75 lbs 15 Knees to 90 12 Snatches at 75 lbs 12 Knees to 90 9 Snatches at 75 lbs 9 Knees to 90 6 Snatches at 75 lbs 6 Knees to 90 3 Snatches at 75 lbs 3 Knees to 90 6 Snatches at 75 lbs 6 Knees to 90 9 Snatches at 75 lbs 9 Knees to 90 12 Snatches at 75 lbs 12 Knees to 90 15 Snatches at 75 lbs 15 Knees to 90 12 Snatches at 75 lbs 12 Knees to 90 ...and so on
Level I (1) 15 Snatches at 45 lbs 15 Abmat Sit Ups 12 Snatches at 45 lbs 12 Abmat Sit Ups 9 Snatches at 45 lbs 9 Abmat Sit Ups 6 Snatches at 45 lbs 6 Abmat Sit Ups 3 Snatches at 45 lbs 3 Abmat Sit Ups 6 Snatches at 45 lbs 6 Abmat Sit Ups 9 Snatches at 45 lbs 9 Abmat Sit Ups 12 Snatches at 45 lbs 12 Abmat Sit Ups 15 Snatches at 45 lbs 15 Abmat Sit Ups 12 Snatches at 45 lbs 12 Abmat Sit Ups ...and so on

Movement Details - Women

Level III (3) 15 Snatches at 65 lbs 15 Toes to Bar 12 Snatches at 65 lbs 12 Toes to Bar 9 Snatches at 65 lbs 9 Toes to Bar 6 Snatches at 65 lbs 6 Toes to Bar 3 Snatches at 65 lbs 3 Toes to Bar 6 Snatches at 65 lbs 6 Toes to Bar 9 Snatches at 65 lbs 9 Toes to Bar 12 Snatches at 65 lbs 12 Toes to Bar 15 Snatches at 65 lbs 15 Toes to Bar 12 Snatches at 65 lbs 12 Toes to Bar ...and so on
Level II (2) 15 Snatches at 55 lbs 15 Knees to 90 12 Snatches at 55 lbs 12 Knees to 90 9 Snatches at 55 lbs 9 Knees to 90 6 Snatches at 55 lbs 6 Knees to 90 3 Snatches at 55 lbs 3 Knees to 90 6 Snatches at 55 lbs 6 Knees to 90 9 Snatches at 55 lbs 9 Knees to 90 12 Snatches at 55 lbs 12 Knees to 90 15 Snatches at 55 lbs 15 Knees to 90 12 Snatches at 55 lbs 12 Knees to 90
Level I (1) 15 Snatches at 35 lbs 15 Abmat Sit Ups 12 Snatches at 35 lbs 12 Abmat Sit Ups 9 Snatches at 35 lbs 9 Abmat Sit Ups 6 Snatches at 35 lbs 6 Abmat Sit Ups 3 Snatches at 35 lbs 3 Abmat Sit Ups 6 Snatches at 35 lbs 6 Abmat Sit Ups 9 Snatches at 35 lbs 9 Abmat Sit Ups 12 Snatches at 35 lbs 12 Abmat Sit Ups 15 Snatches at 35 lbs 15 Abmat Sit Ups 12 Snatches at 35 lbs 12 Abmat Sit Ups ......and so on