Lurong 4

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WOD 4- PERANORMAL
WOD 4 PERFORMANCE PRIZES

This week’s top performers at Skill Level 3 will be receiving Skins Calf Tights. The top performers in each region and division with video validation will be our Skins winners. This week’s top performers at Skill Levels 2 and 1 will be receiving Lurong Living wrist wraps, blender bottle, and a headband. The top performers in each region and division with video validation will be our Skins winners. In order to be eligible for this prize you must have a video of your performance, and submit a link to the video in the WOD 4 submission form along with your score.

Skins Compression Calf Tights
from Skins

Lurong Living Wrist Wraps, Blender Bottle, and Headband
from Lurong Living

Progressive AMRAP:

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).

spaceplay / pause

qunload | stop

ffullscreen

shift + ←→slower / faster

↑↓volume

mmute

←→seek

 . seek to previous

12… 6 seek to 10%, 20% … 60%

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

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

If an athlete is able to complete block 6 he/she will continue in the same pattern until they are unable to complete the block before time runs out. For each additional block earned add 2 Thrusters and 6 Double/Single Unders to the rep pattern.

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

093014

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Hang clean+3 front squats+1jerk

Work up to heavy complex

Gymnastics Strength:

Tabata RING DIPS

WOD:

4 ROUNDS

400M RUN

20 C2B PULL UPS

 

Core:

Tabata ghd sit ups

Sunday Funday

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Teams of 4

300 kb or db snatches (touching the ground ech time)

200 push ups

*at the start and every 3min 1 athlete from the team must run a 200m, the other athletes have to stop working until the runner gets back

Team Saturday

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Teams of Four

Complete these 4 girl named WODs breaking the work up any way you want. (Must be done is this order)

 

Isabel, Jackie, Grace, Karen for time…

 

Isabel (30 Snatches 135/95)

 

Jackie (1000m Row, 50 Thrusters (45), 30 Pull-Ups)

 

Grace (30 Clean & Shoulder to Overhead 135/95)

 

Karen (150 Wallballs (20/14) – 10′ Target)

 

 

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Clean & Jerk

3×2 @ 87%

4×1 @ 92%

Press

3×1@92%

WOD:

2 MIN ME KB SWINGS

Then immediately

4 rounds

20 pistols

15 ring dips

10 c2b pull ups

Then immediately

2min ME ghd sit ups

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Clean & Jerk

3×2@87%

4×1@92%

ME KB SWINGS IN 2MIN

Then immediately 4 rounds

25 air squats

15 push ups

10 pull ups

Then immediately do

2 min ME ab mat sit ups