11.5.14 "Lurong Challenge 14.3"

November 04, 2014

LAST WEEK OF THE 2014 LURONG CHALLENGE.
Stick to your guns. You are almost there. We will retest LuRong14.3 Today. You will have the rest of the week to make up any of the benchmark workouts. We will be taking final measurements before classes on Friday or over the weekend. Everything must be completed by Monday, November 9th.

[pe2-image src=”http://lh3.ggpht.com/-l7L5vUDK0KE/VE5vLA9gRWI/AAAAAAAASBQ/OZzyyX8l_kI/s144-c-o/20141027_082559.jpg” href=”https://picasaweb.google.com/117385132829369688957/20141104?authkey=74xuoILDdJ4#6074915182396589410″ caption=”Dan the Man is 24/7-365… Ripped!!!” type=”image” alt=”20141027_082559.jpg” ]

TODAY’S WOD

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

  • Wall Balls
  • Box Jumps
  • Deadlifts

The Rep Sequence

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires

Movement Details – Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

 

 

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
Perform one Warm Up Round then 4 Rounds at Max Effort
Row 3 x 500 meters
Run 3 x 400 Meters
Airdyne 25 Calories at max effort
Rest 1 Minute Between Rounds

CORE
3 Rounds
15 Toe 2 Bars
30 Hollow Rockers
Rest 1 minute

 

 

 

COMPETITORS
This is a deload week leading up to the Southie Showdown…don’t do anything else!!!

A. WARM UP
Skills practice
3 Rounds not for time
50 Double Unders
50 ft HS Walk
10 GHDSU
5 Pistols – each leg

B. METCON
400m Sprint
10 Box Jumps (24,20)
10 KB Swings (70,53)
Rest :90 Seconds
400m Sprint
10 Wall Balls (24,20)
10 Box Jumps (70,53)
Rest :90 Seconds
400m Sprint
10 KB Swings (70,53)
10 Wall Balls (24,20)
Rest :90 seconds
400m Sprint
10 Box Jumps (24,20)
10 KB Swings (70,53)
Rest :90 seconds
400m Sprint
10 Wall Balls (24,20)
10 Box Jumps (24,20)

The cycle is Box Jump, KB, Wallball…it continues in this pattern each round.

Comments

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  1. CC Engine Reply

    Lev 2- 18 + 23 = 212. 15 more than prev in September.
    Last time all bx jumps tho. This time mixed w step ups 😛
    Great partnering w Antonia- “Toni the Tiget”!!!
    She is the bomb! Great night! 🙂

    • CC Engine Reply

      ***”Toni the Tiger”! 🙂

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