Lurong 4
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- WOD 4- Peranormal
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.
9 Thrusters
27 Double/Single Unders
11 Thrusters
33 Double/Single Unders
13 Thrusters
39 Double/Single Unders
15 Thrusters
45 Double/Single Unders
17 Thrusters
51 Double/Single Unders
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
Thrusters- 95lbs
Double Unders
Thrusters- 75lbs
Double Unders
Thrusters- 55lbs
Single Unders
Movement Details – Women
Thrusters- 75lbs
Double Unders
Thrusters- 55lbs
Double Unders
Thrusters- 35lbs
Single Unders
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