WHEELWOD/WZA OF JANUARY 16 -B

WHEEL/WZA WOD 3

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WOD 3.0 & 3.1: CLEAN MEDLEY

 

  • DAY: SATURDAY
  • STAGE: FLAGLER
  • TIME: 4:11PM
  • Time Cap – 12 minutes 

 

WOD 3.0

Cumulative weight for a MAX LOAD

1RM HANG POWER CLEAN

2RM HANG POWER CLEAN

3RM HANG POWER CLEAN

1RM Weight + 2RM Weight + 3RM Weight = Score

WOD 3.1

FOR TIME:

1 HPC

500M ROW

2 HPC

200 SKIPPING ROPE SWINGS

3 HPC

30 STRICT RING PULL UPS Or 10 MUSCLE-UPS

 

MOVEMENT STANDARDS:

HANG POWER CLEAN:

MUST START FROM LAP AND ELBOWS CLEAR TO FRONT RACK (some may need boxes) FOR MAX LOAD

PULL-UPS:

BUTT MUST BE OFF SEAT  IN HANG BEFORE PULL STARTS, CHIN OVER RING BOTTOM

SEATED BACK EXTENSIONS: OR ROPE SPINS IF RPM CAN SUPPLY 12 SETS

ATHLETE MUST TOUCH CHEST TO KNEES AND SIT BACK UP TO FULL EXTENSION EACH REP

ROW: YOU WILL NEED TO TAKE THE ARM OFF THE ROWERS AND EITHER HAVE JUDGES STAND ON ROWER END OR PUT WEIGHTS ON THEM

 

ENJOY STOUTY

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