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Thursday, November 6, 2014

LuRong 2014 Benchmark WOD #3

The final retest WOD for LuRong is here! Make sure you enter all of your scores, retake your measurements and step back on that scale to see how much we've grown.
All coaches will be taking donations for the Be the Match fundraiser this week. Get your circle up on the wall!

11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

Wall Balls
Box Jumps
Deadlifts

The Rep Sequence

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires

Movement Details – Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

Movement Standards
Wall BallsIn the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The men’s target is at 10 feet and the women’s is 9 feet.Box JumpsThe movement starts with the athlete standing upright. The hips and knees must open fully while in control on top of the box. Step ups and/or step downs are permitted for all levels. When jumping up the athlete must take off and land on the box with both feet. Use boxes, bumper plates, or other stable materials to achieve correct box height.DeadliftsThis is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted.

Scoring and Details

The athlete’s total score is the sum of all reps completed within the 9 minutes time allowance.
The athlete may preload the barbell with the first set weight. Then that athlete is responsible to changing weights under their own power during the workout. It is recommended to set up the needed weight in a way that transitions are quick with the weights easily accessible.
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.
The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.
You many complete the 3 benchmark workouts at whatever skill level you want, but the benchmark performance prize will be awarded to the top man and woman in each division, skill level, and region based on the total number of reps completing in all 3 benchmark workouts. In order to be eligible the athlete must perform all 3 benchmark WODs at the same skill level.

You must login above to log your score

Anna Schumacher
276 level 3
6
0
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Anne Hoffman
198 L3
steps ups; didnt do it the first time
9
1
Happy to pass on what I learned from Tom and Justin! Great job today!
Grace Adler
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Charlie Spry
251
20/21 DL, +23
18
1
Nice jump!
Nate Hall
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Christian Stueber
223 L3 (+21)
9
0
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Eric Hansen
231 l3
5
0
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Grace Adler
222 L3
+12
11
1
thanks for the HSPU tips after class!
Anne Hoffman
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Greg Goffard
185 L3
@Pulliam
0
0
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Johnna Spry
204 (+41) L1
6
1
Nice!!
Mary Stueber
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Jordan Heider
195 L2
finished 18s + 6 WB
7
0
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Krystal Lowney
246 L2
Missed first time.
13
0
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Marcie Kyllonen
265 L3
Didnt do it the first time
8
0
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Mary Stueber
279 L2 +41
15
3
Wowzers!
Krystal Lowney
Nice work slacker!
Nate Hall
Funny you say that Nate because I actually confirmed with Barbi that I wasn't slacking the first time around. She assures me I wasn't!
Mary Stueber
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Matthew Luepke
220 L1
10 rep improvement, I hope its enough
11
0
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Michelle Johnson
288 L3 +12
Step ups
16
0
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Pauly VanderKelen
261 L3
5 X 10 dips / Tricep walks across parallel bars
0
0
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RaLinda Lamberies
203 L3
Step ups +68
7
1
Nice improvement!
Mary Stueber
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Sal Bertuglia
148 - L1 + 22
Crappy job of pacing myself despite Justins instructions prior to WOD.
11
0
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Scott Adler
200 L3
11
0
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Steve Schaefer
199 L3
14
0
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Theresa Rosenquist
L3 242
+1 EC: 3×{Sn×5 @60%, BP×10, GHR×10
6
0
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