Monday – 160125

SWOD

15 min to work up to a heavy 7 rep Deadllift
Note: Increase 10 lbs from last heavy 7 rep Deadlift if it was over 250 lbs, and 5 lbs if it was under. Compare to 151103, 151201, or 151229.

WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

4 Thrusters (95/65)
4 Pull Ups

From 3:00-6:00

 2 rounds of:

8 Thrusters (95/65)
8 Pull Ups

From 6:00-9:00

 2 rounds of:

12 Thrusters (95/65)
12 Pull Ups

Etc., continue to add 4 reps to each cycle until you fail to complete both rounds in the time allowed.  If you finish the 2 rounds before the end of the 3 min, rest with time remaining until the next 3 min block begins.  DO NOT WORK AHEAD.  Score is total reps completed.

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Cole and Sol head-to-head in the Lurong Challenge Week 1 workout.

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