11.10.14 "Kalsu"

November 09, 2014

LAST DAY OF THE 2014 LURONG CHALLENGE.
Everything must be completed by TODAY Monday, November 9th.

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TODAY’S WOD

METCON
“Kalsu”
100 Thrusters for Time
….but that would be too easy, so here is the plan:
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.

L3 (115,75)
L2 (95,65)
L1 (65,35)
Scale appropriately so you can do at least 5 each round.

20 Minute CAP

 

 

 

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
EMOM 10 Minutes
Row 100 meters
Run 100 Meters
Airdyne :30 Sprint :30 Rest

CORE
100 ABMAT Situps

 

 

 

COMPETITORS

We are Starting our POWER PHASE this week. This phase will last 8 weeks and Focus on the Olympic Lifts. Tuesday, Wednesday and Friday will be loaded with your Olympic Lifts, Pulls and Squats.

A. WARM UP
4 Rounds
6 Depth Jumps — fall from a 12-16inch box –explode up to a 20-24 inch box
6 Snatch Grip Behind the Neck Strict Press
8 Glute Ham Raises
Max Strict Pullups

B. ENDURANCE
EMOM 10 Minutes
Row 100 meters or Run 100 meters (choose your weakness)
rest the remainder of the minute

C. METCON
EMOM 10 Minutes
5 Burpees
Max Thrusters (135,95)
Score is total Thrusters

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  1. neon joe Reply

    L3 73reps

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