Saturday 15th September 2017

Saturday 15th September 2017

WOD 3 

RX:

Complete the following for time

Buy in 40 C2B pull ups, then,

20 Wall Balls, 4 Handstand Push Up

16 Wall Balls, 4 Handstand Push Up

12 Wall Balls, 4 Handstand Push Up

8 Wall Balls, 4 Handstand Push Up

4 Wall Balls, 4 Handstand Push Up

Scaled:

Complete the following for time

Buy in 20 pull ups, then,

20 Wall Balls, 2 Handstand Push Up

16 Wall Balls, 2 Handstand Push Up

12 Wall Balls, 2 Handstand Push Up

8 Wall Balls, 2 Handstand Push Up

4 Wall Balls, 2 Handstand Push Up

Beginner:

Complete the following for time

10 Wall Balls, 2 Push Up

8 Wall Balls, 4 Push Up

6 Wall Balls, 6 Push Up

4 Wall Balls, 8 Push Up

2 Wall Balls, 10 Push Up

Description Alternate WOD 3

Pull Ups are shared between team pair.

For RX C2B pull ups each athlete must complete at least 10.

For Scaled pull ups each athlete must complete at least 5.

For RX and Scaled both athletes must complete each of the Wall Ball, Handstand Push Up rounds.

For Beginner both athletes must complete each of the Wall Ball, Push Up rounds.

Team mates must tag their partner each time before beginning their round.

Tagging can be a fist pump, hand slap, handshake or high five.

Teams may choose who goes first.

Movement Standards Alternate WOD 3

Chest to Bar Pull Ups: Any variation allowed (strict, kipping, butterfly). Chest/sternum must physically touch

the bar for each rep to count. Full extension of elbows shown at the bottom position. No goose-necking.

Pull Ups: Any variation allowed (strict, kipping, butterfly). Chin must pass over the top of the bar for the rep to count. Full extension of elbows shown at the bottom position. No goose-necking. Band is allowed.

Wall Ball: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. Ball must be caught for each rep to count.

Handstand Push-Up: The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head must touch the mat/plate. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed.

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