Thursday, 03-21-13

Groundhog Day.  We completed this workout on 02-25-13.  Be sure to go back and check your score to compare your change.  Pay special attention to "Notes" below - they give beginning position and movement standard descriptions.  Note that for Open competitors, tiebreaker scores will be determined by how quickly you finish the wallballs and double unders.  There will be a wall of people that hit 240 reps, so how quickly you can get through the other movements will determine your ranking on this one.

Here is a video from Mobility WOD with tips and prep for this workout:  Mobility WOD and Coach Carl Paoli 13.3 Prep and Tips 

Good luck!!!!

"There is no harm in repeating a good thing." - Plato

 

WOD:

WORKOUT 13.3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10' target)

90 Double-unders

30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14 lbs to 9' target)

90 Double-unders

30 Muscle-ups

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 9' target)

90 Double-unders

30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (10 lbs to 9' target)

90 Double-unders

30 Muscle-ups

Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Wall Ball Bottom

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

Wall Ball Top

The center 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 a no rep.

Muscle-up Bottom

In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.

Muscle-up Top

The elbows must be fully locked out while supporting yourself above the rings.

Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

 

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.