9.30.14 "Lurong Peranormal"

September 29, 2014

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TODAY’S WOD

STRENGTH
HBBS
1*6 70%
1*6 80%
1*3 90%
1*2 95%

We will not be using judges today for the Lurong Challenge but if you want to win a prize you must video tape it and submit it. If you have been coming in the top 10 during the benchmark workouts then you always have a shot at winning the weekly prizes. For those of you that are not video taping, please hold yourself to a high standard, and NO REP YOURSELF!!!

METCON
“Lurong Peranormal”

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

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Shoulder Stabilization
3 rounds
10 BB Front Raises
15 Banded Pull aparts
20 DB Bent Over T-Raises – light

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
3 Rounds
2000m Row
1Mile Run
80 Calories on AIrdyne
Rest 4:00 between Rounds

OLY
EMOTM 10
Squat Clean and Jerk
start at 50-60% and add weight each set

COMPETITORS

A. SKILLZ
3 rounds
500m Row
10 Weighted Pistols – 5 each side – add weight
Max Strict HSPU – if over 20 add a vest 10-20lbs
rest as needed

B. STRENGTH
HBBS
1*6 70%
1*6 80%
1*3 90%
1*2 95%

YOU MAY BREAK UP HERE FOR AM and PM SESSIONS
or JUST PERFORM THE METCON IN THE PM

C. OLY
EMOTM 10
Squat Clean and Jerk
start at 50-60% and add weight each set

D. METCON
“Peranormal”

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