Lurong Living Paleo Challenge

WOD #4 – Peranormal

Block 1:
9 Thrusters
27 Double/Single Unders
Block 2:
11 Thrusters
33 Double/Single Unders
Block 3:
13 Thrusters
39 Double/Single Unders
And so on….

Weight for Thrusters:
Level 3 – 95/75
Level 2 – 75/55
Level 1 – 55/35

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Notes:
At the sound of “3,2,1 Go” the athlete will perform 9 Thrusters followed by 27 Double/Single Unders. After the 27 Double/Single Unders the athlete will repeat another 9 Thrusters and 27 Double/Single Unders. The athlete may then rest the remaining time, until the 3 minute mark.
Round 2 the athlete will perform 2 rounds of 11 Thrusters and 33 Double/Single Unders. The athlete must complete their final double under before the 3 minute block is up. If they are unsuccessful the workout is over and their total reps will be tallied.
Each round the Thrusters will increase by 2 reps from the previous round and the Double/Single Unders will increase by 6 reps from the previous round. Each Thruster and each Double/Single Under is worth 1 rep. The athlete will earn additional 3 minute blocks until they are not able to complete the 2 rounds in the 3 minute block.

Your score will be the total number of reps completed.

“Nancy”

Complete 5 rounds for time of:
Run 400 meters
15 Overhead Squats, 95/65

As Many Reps As Possible in 15 mins:

10 Toes to Bar
15 Burpees
40 Double-Unders

Front Squat
10-8-6-4-2

Cash-Out
2 rounds:
200m Front Rack Kettlebell Carry, 53/35
50 AbMat Sit-ups

“Death by Power Clean”
20 Minute Running Clock

On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95

Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

Complete for time:

30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats, 135/95
800m Run
15 Overhead Squats, 135/95
400m Run
30 Chest-to-Bar Pull-Ups

Lurong Living Paleo Challeng
WOD #3 – Triple Tester

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

Wall Balls
Box Jumps
Deadlifts

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

Movement Standards
Wall Balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The men’s target is at 10 feet and the women’s is 9 feet.

Box Jumps
The movement starts with the athlete standing upright. The hips and knees must open fully while in control on top of the box. Step ups and/or step downs are permitted for all levels. When jumping up the athlete must take off and land on the box with both feet. Use boxes, bumper plates, or other stable materials to achieve correct box height.

Deadlifts
This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted.