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Fridday, March 13, 2015

12
Mar

Fridday, March 13, 2015

Essentials

Strength/Skill:
Warm up:
Strength:Skill:
WOD:
Open 15.3 AMRAP in 14 Minutes: (Scaled)

  • 50 Wall Balls
  • 200 Singles
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
WOD:
15.3 Open WOD:AMRAP in 14 Minutes:

  • 7 Muscle Ups
  • 50 Wall Balls 20/14
  • 100 Double Unders

In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. 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 which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.

For Scaled options there is no tiebreak.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
15.3 Open WOD:AMRAP in 14 Minutes:

  • 7 Muscle Ups
  • 50 Wall Balls 20/14
  • 100 Double Unders

 

Additional:
  • 10 Minutes Mobility

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