Wednesday 2, October 2013

Skill:

25 pull ups

Strength:

Back squats

5-5-5+
65/75/85%

Stabilizer:

25 of the following with a medicine ball
V-ups
Baby hollow rocks
Side 2 Side

Lurong Living Paleo Challenge WOD #4

10 Min Time Cap:

• 50 Thrusters
• 50 Toes-to-Bar
• The athlete must complete all 50 Thrusters before moving on to the next movement

Movement Details - Men

Level III (3)
50- 95 lb Thrusters
50- Toes-to-Bar

Level II (2)
50- 65 lb Thrusters
50- Ab Mat Sit-Ups

Level I (1)
50- 45 lb Thrusters
50- Anchored Ab Mat Sit-Ups

Movement Details - Women

Level III (3)
50- 65 lb Thrusters
50- Toes-to-Bar

Level II (2)
50- 45 lb Thrusters
50- Ab Mat Sit-Ups

Level I (1)
50- 30 lb Thrusters
50- Anchored Ab Mat Sit-Ups

Movement Standards

Thrusters 

(All Levels)

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. If you fail to do so then it is a no rep. You must complete all the thrusters before moving onto the next movement.

Toes-to-Bar 

(Level 3)

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously then the rep is no good.

Ab Mat Sit-Ups 

(Level 2)

In the ab-mat sit-up you must start in a seated position in front of the mat. Feet are butter flied so that the bottoms of your heels are touching. The athlete must lay all the way back until shoulder blades make contact with the ground. Arms may not swing pass your head. In order to complete a rep the athlete must touch the top of their toes for the rep to count.

Anchored 

Ab Mat Sit-Ups 

(Level 1)

In the anchored ab-mat sit-up the athlete starts in a seated position in front of the mat. Feet are flat on the ground anchored under any weighted object, knees are to chest. The athlete must then lay all the way back until shoulder blades make contact with the ground. Rep is completed once the athlete sits all the way up and touches their fingers to their toes. Athlete may not swing their arms over their head.  

Scoring

• Any 1 REP not completed within the 10-minute time cap will be added on as 1 additional second.
• A completed workout for WOD 4 is 100 REPS
• 90 Completed REPS would be 50 Thrusters + 40 Toes-to-Bar = 10 uncompleted REPS
• The total time that the system would calculate is 10:10