In teams of 2, complete for reps
2 Rounds of 2:00 At Each:
Row for Calories
Hang Power Cleans, 95/65
Box Jumps, 30/24
Bear Crawl
Overhead Squat, 95/65
10-2-14
10-1-14
Push Jerk
Build to a Heavy Single
Split Jerk
Build to a Heavy Single
On the Minute for 12 mins:
Minute 1 – 7 Push Jerks (60%)
Minute 2 – 45s Hollow Rock
Minute 3 – 7 Strict Pull-Ups
9-30-14
Complete for time:
“Filthy 50”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (Good Mornings, 45/35)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
9-29-14
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.
9-26-14
Complete for time:
30-20-10: Squat Clean, 135/95
15-10-5: Strict Handstand Pushup
9-24-14
Front Squat
10-8-6-4-2
Cash-Out
2 rounds:
200m Front Rack Kettlebell Carry, 53/35
50 AbMat Sit-ups
9-23-14
“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.
