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Thursday, October 9, 2014

LuRong Challenge 2014 WOD #5

LuRong #5, here we go!
A bunch of athletes' shoes are in so make sure you talk to a coach to get them.

15 Minute AMRAP:
Athletes will have 15 minutes to complete as many reps as possible. The workout rep scheme is an Ascending Ladder of the following movements:

Squat Cleans
Muscle Ups/Pull Ups/Jumping Pull Ups

Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
If you cannot complete all of the required movements for a certain level, you do not get to mix and match elements from another level. Being skilled enough to do a higher level is EARNED.

Movement Details – Men
The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

Level III (3)
1 Squat Clean at 185 lbs
1 Muscle Up
2 Squat Cleans at 185 lbs
2 Muscle Ups
3 Squat Cleans at 185 lbs
3 Muscle Ups
4 Squat Cleans at 185 lbs
4 Muscle Ups
…and so on
Level II (2)
1 Squat Clean at 135 lbs
1 Pull Up
2 Squat Cleans at 135 lbs
2 Pull Ups
3 Squat Cleans at 135 lbs
3 Pull Ups
4 Squat Cleans at 135 lbs
4 Pull Ups
…and so on
Level I (1)
1 Squat Clean at 55 lbs
1 Jumping Pull Up
2 Squat Cleans at 55 lbs
2 Jumping Pull Ups
3 Squat Cleans at 55 lbs
3 Jumping Pull Ups
4 Squat Cleans at 55 lbs
4 Jumping Pull Ups
…and so on

Movement Details – Women
The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

Level III (3)
1 Squat Clean at 105 lbs
1 Muscle Up
2 Squat Cleans at 105 lbs
2 Muscle Ups
3 Squat Cleans at 105 lbs
3 Muscle Ups
4 Squat Cleans at 105 lbs
4 Muscle Ups
…and so on
Level II (2)
1 Squat Clean at 85 lbs
1 Pull Up
2 Squat Cleans at 85 lbs
2 Pull Ups
3 Squat Cleans at 85 lbs
3 Pull Ups
4 Squat Cleans at 85 lbs
4 Pull Ups
Level I (1)
1 Squat Clean at 35lbs
1 Jumping Pull Up
2 Squat Cleans at 35 lbs
2 Jumping Pull Ups
3 Squat Cleans at 35 lbs
3 Jumping Pull Ups
4 Squat Cleans at 35 lbs
4 Jumping Pull Ups
…and so on

Movement Standards
Squat CleanIn this movement, the barbell goes from ground to the front rack position passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean, a power-clean-front-squat, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with the hip crease below the top of the knees. The athlete must stand with the knees and hips fully extended, underneath the shoulders with the bar in the front rack position with the elbow in front. If the barbell in unloaded for your weight, the barbell must return below the knees before starting the next rep.Muscle UpsIn the muscle-up you must pass from a hang below the rings to support above them. The arms must come to a full lock out (with or without a false grip) with the feet on the ground. The elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is ok, swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. In a kipping muscle up the feet may not reach a point higher than the bottom of the rings.
Pull UpsThis is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.Jumping Pull UpsThis movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.

Scoring and Details

The submission page for the workout will automatically calculate your score/rep total. You will simply need to follow the form.
You must complete the workout in order of how the movements are listed.
You may not perform the workout with any other movements, weights, or scaling other than what is listed in one of the above 3 skill levels. In order to submit a score in the WOD 5 submission form, one of these skill levels must be followed.
Performance Prizes will be awarded to the top performers in each region and division who also provide a video submission and enter it into the WOD submission form.

You must login above to log your score

Alex Peterson
65 L3
18
0
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Amy Zynda
134 L1
Pull-ups. If I could just figure out pull-ups, Id be money.
13
1
We've got 3 weeks -- time to dial 'em in.
Theresa Rosenquist
Cancel
Andrea Agen
138 L1 M #55
0
0
Cancel
Anna Schumacher
79 level 3
7
0
Cancel
Ben Hansen
50 L3
19
0
Cancel
Brooke Allen
94 85# JPus
14
0
Cancel
Cassie Christianson
112 level 2
9
0
Cancel
Charlie Spry
42 Level 3
Caved to peer pressure. Glad I did.
20
1
That you did, but you did awesome!!
Mary Stueber
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Christian Stueber
190 L1
14
0
Cancel
Grace Adler
82 105#/PU
13
0
Cancel
Greg Goffard
77 L2
@Pulliam
10
0
Cancel
Jamie Luepke
112 level one
4
0
Cancel
Jeremy Dashnier
37 L3
13
0
Cancel
Johnna Spry
127 L1
8
0
Cancel
Krystal Lowney
96 L2
15
0
Cancel
Lindsey Koehler
91 LII
3
0
Cancel
Mark Davis
132 level 1
16
0
Cancel
Mary Stueber
107 Level II
16
0
Cancel
Matthew Luepke
191 level 1
And just think, I get to do it again to video it....
11
0
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Mike Rusk
44 Level 2
14
0
Cancel
Pauly VanderKelen
8 X 4 HBBS @ 295#
Handstand walk practice.
1
0
Cancel
Sal Bertuglia
9 rds + 4 cleans (L1)
13
0
Cancel
Steve Kaster
90 Level 2
Shoulder is officially cured - first time since November for un-aided pull-ups. Now need to work on groin for squats
14
0
Cancel
Steve Schaefer
94 L2
15
0
Cancel
Theresa Rosenquist
1 @ L3 & 121 @ L2
10 rounds plus 11 cleans
16
0
Cancel
Troy Foley
36 L3
14
0
Cancel
Ty Krueger
81 Level 3
Through 9 Cleans
3
0
Cancel
Tyler Beckett
156 Level 1
14
0
Cancel
Tyler Shaw
62 L3
10
1
Fun on the soles of our shoes!
Lindsey Koehler
Cancel