WheelWOD of December 17/16

Today’s WheelWOD is a Mash up..

Clock starts at 0:00 and runs continuously until 35:00 

PART A: 0:00 – 10:00

3RFT

21 Wall Balls

15 Snatch

9 Pull ups

18 Wall Balls

12 Snatch

6 Pull ups

15 Wall balls

9 Snatch

3 Pull ups

 

10:00 – 15:00 REST

PART B: 15:00 – 25:00

10 Min EMOM

Odd Minute: 1 rope climb

Even Minute: 10 Burpees/(Floor to Box)

25:00-30:00 Rest

PART C 30:00-35:00

5 min AMRAP

5 Push ups

10 Sit ups

15 Squats (Ring Dips)

.

Movement standards and weights

Seated Rx (Scaled) 

Part A:

Wall balls 14/10 @ 8/6ft (14/10 @ 7/5ft)

Snatch 75/35 (55/25)

Pull Ups full hang (from chair)

Part B:

Rope climb 12 ft /8 ft (lay to stand x 2 reps)

Floor to Box 20/12 inch (12/8inch)

Part C:

Push ups

Sit ups Full sit touch feet ( Scaled use any method needed)

Ring Dips (Box Dips)

.

Standing Rx (Scaled) 

Part A:

Wall balls 20/14 @ 10/9ft (14/10 @ 10/9ft)

Snatch 95/65 (65/45)

Pull Ups full hang (Ring row)

Part B:

Rope climb 12 ft /10 ft (lay to stand x 3 reps)

Burpees (Burpee to box 20/16 inch)

Part C:

Push ups

Ab mat Sit ups

Air Squats (squat to box)

 

Enjoy Stouty

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