3.Oct.2014

A.

3 x AMRAP (-1) strict weighted pullups

*rest 2min b/w sets

B. LuRong WOD: 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 may rest with any remaining time during each 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

 

Movement Standards

Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting.
Double Unders
The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn't count and you must go back to the previous rep.
Single Unders
The rope must clearly pass both feet once simultaneously in each repetition. If you break by landing on the rope then that rep clearly doesn't count and you must go back to the previous rep.

Scoring

  • The athlete's total score is the sum of all reps completed during the workout.
  • The athlete may use any remaining time within each 3 minute block to rest after completing the 2 required rounds.
  • The submission page for the workout will automatically calculate the athlete's total number of reps based on how far he/she progressed through the workout.
  • Video Submissions are required in order to be eligible for performance prizes.
  • You many complete WOD 4 at any skill level independent of what level you completed any of the benchmarks.