Monday October 6, 2014

Skill/Strength: Cleans

WOD: Lurong Challenge Performance WOD #5

"Boomsauce"

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

Rep ladder is as follows: 1-1/2-2/3-3/4-4...and so on as high up the ladder as you can in 15 minutes.

Adv. (LV 3)

Squat Clean 185/105
Muscle-up

Int. (LV 2)

Squat Clean 135/85
Pull-ups

Beg. (LV 1)

Squat Clean 55/35
Jumping Pull-ups