1.) Lurong Challenge WOD 5: Ascending and Descending Ladde
15 Min Time Cap
Ascending and Descending Ladde
Power Snatc
Pull Up
Box Jump
Kettle Bell Swing
Box Jump
Pull Up
Power Snatc
Movement Details – Me
Level III (3
10- Power Snatches at 115 lb
20- Pull Up
30- Box Jumps at 24 inche
40- Kettle Bell Swings at 53 lb
30- Box Jumps at 24 inche
20- Pull Up
10- Power Snatches at 115 lb
Level II (2
10- Power Snatches at 95 lb
20- Pull Up
30- Box Jumps at 20 inche
40- Kettle Bell Swings at 53 lb
30- Box Jumps at 20 inche
20- Pull Up
10- Power Snatches at 95 lb
Level I (1
10- Power Snatches at 45 lb
20- Ring Row
30- Box Jumps at 16 inche
40- Kettle Bell Swings at 35 lb
30- Box Jumps at 16 inche
20- Ring Row
10- Power Snatches at 45 lb
Movement Details – Wome
Level III (3
10- Power Snatches at 80 lb
20- Pull Up
30- Box Jumps at 20 inche
40- Kettle Bell Swings at 35 lb
30- Box Jumps at 20 inche
20- Pull Up
10- Power Snatches at 80 lb
Level II (2
10- Power Snatches at 65 lb
20- Pull Up
30- Box Jumps at 16 inche
40- Kettle Bell Swings at 35 lb
30- Box Jumps at 16 inche
20- Pull Up
10- Power Snatches at 65 lb
Level I (1
10- Power Snatches at 30 lb
20- Ring Row
30- Box Jumps at 12 inche
40- Kettle Bell Swings at 25 lb
30- Box Jumps at 12 inche
20- Ring Row
10- Power Snatches at 30 lb
Movement Standard
Power Snatc
The barbell must start on the ground plates touching. If you are scaling this movement then the bar must start below the knees at mid shin. The barbell must travel directly from the ground to overhead in one fluid motion without stopping at the shoulders. If bar makes contact with shoulders or head then it is a no rep. However, Press outs will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep. Splitting and squatting the snatch will be allowed as long as it’s controlled, and the athlete completes the movement by standing all the way up to full hip, leg and arm extension before continuing to their next rep
Pull Up
This 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. Bands are not allowed
Ring Row
In the ring row the athlete may perform at any degree of an angle, as long as arms are straight at the start and the finish. Feet are planted on the ground; toes up. Athlete shows solid midline stabilization, no breaking at the hips and/or piking. During the pull the athlete must make contact of rings to chest in order for the rep to count.
Box Jump
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of or over the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control
Kettle Bell Swing
Each swing must demonstrate control at the top and clear the height of the athlete’s head; at profile you should see head come through at extension.. Knees, hips, and elbows must be completely locked out in order for the rep to count
2.) 5 x 3 Snatch off High Blocks (Shoulders just in front of bar) @60% 1R
Extra Credti
1.) Deadlift 5 x 5, heavier than last wee
2.) 3 rounds
15 clapping push up
15 strict ring rows (feet elevated on box