WHEEL/WZA WOD 3

WOD 3.0 & 3.1: CLEAN MEDLEY

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