Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929





09-18-2014 "LuRong Challenge Capacity Test"

New Website: www.crossfit-yelm.com


Warm-up:
30 sec roll out shoulders and lats each side
10 Prayer stretchs
10 Primal pull throughs
10 leg swings each side

Metcon:

EMOM 10 minutes Even minutes–1 Snatch (You choose weight) Odd minutes–1 attempt max handstand walk / 

accumulate 20 second handstand against wall/ 

wall walk+15 second hold / 20 second tripod


Then


13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. 
The athlete's score is the total number of reps completed.
  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead
All Standards are the same for all divisions: 
Opens, Masters, and Masters +. 
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
MOVEMENT STANDARDS
    Level III (3)
   4 Minutes- Row for Calories
   1 Minute Rest
   3 Minutes- Chest to Bar Pull Ups
   1 Minute Rest
   2 Minutes- 165/115 lb Back Squat
   1 Minute Rest
   1 Minute- 135/95 lb Shoulder to overhead 















    Level II (2) 


    4 Minutes-Row for Calories


    1 Minute Rest


3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115/80 lb Back Squat
1 Minute Rest
1 Minute- 95/65 lb Shoulder to Overhead











Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65/45 lb Shoulder to Overhead

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