10.14.2013

This week we are working on THE DOUBLE UNDER. So during your warmup you complete a total of 50 Double unders every day this week.

SWOD

Back Squats +10

5 @ 75%

3 @ 85%

1+ @ 95%

Challenge WOD

“Holding the weight”

Lurong Living WOD #6

12 Min Time Cap:

Double Under Buy In +

5 Rounds of:

  • Power Cleans
  • Ring Dips

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

Movement Details – Men

Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 125 lbs
10- Hand Release Push Ups
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 75 lbs
10- Knee Hand Release Push Ups

Movement Details – Women

Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 100 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 85 lbs
10- Hand Release Push Up
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 55 lbs
10- Knee Hand Release Push Ups


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