1.) Lurong WOD 4: The TT2B Chippe
10 Min Time Cap
50 Thruster
50 Toes-to-Ba
The athlete must complete all 50 Thrusters before moving on to the next movemen
Movement Details – Me
Level III (3
50- 95 lb Thruster
50- Toes-to-Ba
Level II (2
50- 65 lb Thruster
50- Ab Mat Sit-Up
Level I (1
50- 45 lb Thruster
50- Anchored Ab Mat Sit-Up
Movement Details – Wome
Level III (3
50- 65 lb Thruster
50- Toes-to-Ba
Level II (2
50- 45 lb Thruster
50- Ab Mat Sit-Up
Level I (1
50- 30 lb Thruster
50- Anchored Ab Mat Sit-Up
Movement Standard
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.
2.) 5 x 3 Split Jerk on the blocks. Drop every rep on the blocks and immediately reset for 3 reps. Heavy but perfect, if you are not hitting lockout don’t add load
Extra credit
1.) 3×20 windshield wiper
2.) ​3 rounds
3 Strict MU’
10 GH Raise
20 Hollow Rocks (Do not let your lower back leave the floor