Yelm Wod Dogs

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





10-06-2014 "LuRong Wod 5 Boomsauce

NEW WEBSITE: www.crossfit-yelm.com


Warm-up:
400 meter run

https://www.youtube.com/watch?v=kw3IM2mgQA0&index=14&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

2 rounds:
10 lateral lunges
10 glute bridges (2-3 second hold at top)
Back squatting for heavy sets


Strength:
Back Squat: 3-3-3-3-3
DeLoad Week  70% of your 1 rep max for all 5 sets



METCON: LuRung 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

MEN
Level 
1 Squat Clean at 185lbs/135lbs/55lbs
1 Muscle Up/Pull-up/Jumping PU (14inches chin to bar)
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

WOMEN
Level 
1 Squat Clean at 105lbs/85lbs/35lbs
1 Muscle Up/Pull-up/ Jumping PU (14inches chin to bar)
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 

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