09-27-2013 LuRung Wod 3 and partner wod to follow

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Open gym all day to make up a skill, wod or strength

LuRung WOD 3:

The Rep Sequence  5Minute time cap
Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint


Movement Details - MenLevel III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Details - Women

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)


Movement StandardsHang Power CleanThe Barbell begins on the ground. The athlete must first stand all the way up to full hip and knee extension before starting the first rep. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clear the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. If you drop the barbell at any time before the desired rep count you must then repeat the first step of dead lifting the bar up before continuing on. Touch and go is permitted.10 Meter Shuttle Sprint The athlete must start from behind the first measured out line. He or she must then sprint across the opposing line. Both feet must clearly cross the line as well as a two handed touch must take place to the line each way.


Scoring

• Any 1 REP of Hang Power Cleans not completed within the 5 minute time cap will be added on as 1 additional second.
• Every 10 Meter run not completed withing the 5 minute time cap will result in 5 seconds being added to the total time. 
• The submission page for the workout will automatically calculate your total time. You will simply need to enter in your completion time or how far you progressed before time ran out.

NotesThis workout begins with the athlete standing tall, with barbell on the ground. Once the clock starts the athlete then has up to 5 minutes to complete as many of the 5 as rounds as quickly as possible. In order for the Hang Power Cleans to count the athlete must first Deadlift the bar up before starting the movement. If he or she fails to do so or power cleans the first rep it does not count. The athlete must then start over. At the top of the clean the athlete’s elbows must clear the bar, and he or she must stand all the way up at full hip and leg extension before proceeding into their next rep. On the 10-meter sprinting intervals if the athlete does not clearly start behind the markers and or clear the markers with both feet it is a no rep. Both hands must make contact with the line. The clock stops either when time expires or when any part of the athlete's body crosses the finish line on the final 10 Meter increment.




Right After


Partner WOD:
20 min AMRAP

2 Bear Complex movements 95/65lbs
Plank Holds

Partner A completes 2 Bear Complex movements while partner B holds a plank. Once they get to 2 bear complex, partners switch places.