2015-03-11

WEDNESDAY WORKOUT

Here's our guess for the movements to come for Open WOD 15.3...

SKILLS:
Work up to a tough/weighted set of any of the following:
1.) Weighted Muscle Ups OR Unweighted if you're still new to these
2.) Assisted Dips (Band Hanging From Rig) OR Weighted Dips

Work solid ring and body positions on all movements...

Take 10-15 minutes to work on these...

WORKOUT:
Everyone's favorite... TABATA!

You will WORK for :20 and then REST for :10 for 8 Rounds (4:00 total) on the 1st movement, 6 rounds (3:00) for the 2nd movement, then just 4 total rounds (2:00) for the last movement...

1st movement - Calories on the Rower
2nd movement - Wall Ball Shots (14#/20#)
3rd movement - Muscle Ups OR Ring Dips OR CHIN Above Bar Pull Ups

How we will score this one...

Your score for each movement will be the LOWEST NUMBER you complete within the :20 time frame...

So this means if you take off too hard on the Rower and get 12 calories in the 1st :20 period, but by the 8th round you are down to just 6 calories your score for the Row section is just 6 so knowing your abilities is really key on this one...

POST YOUR LOWEST SCORE FOR THE ROWER, WALL BALL SHOTS AND MUSCLE UPS/DIPS/PULL UPS TO COMMENTS

7 comments:

CrossFit Hydro said...

Tested this one out early...

Snatch tech...
High hang + Power Snatch
- Just up to 165 for multiple sets

Pause back squats for 5x5
5 sec pauses at bottom (suck! ;))
- 95,145,195,210

Class wod
Tabata Row for 8 rds (Just 8 Calories... Should have tried for 9)
Tabata Wall Ball for 6 rds (10 each round)
Tabata Muscle Ups (Just 3... No misses, but should have tried for 4)
- 8+10+3 = 21 for total score

JVB

Emilie Goldsberry said...

7 calories, 8 wall balls (should have done 9 at least), 2 ring dips (no band!!!!)
Got 2 consecutive ring dips several times- PR! :)

Sharon said...

5 calories, 5 wall balls, 2 pull ups green & orange bands

Leah said...

5 calories (could have done 6)
5 wall balls (should have tried 6)
3 pull-ups

Lisa Dempsey said...

5, 8, 4 kipping chin ups. Happy about the row, probably should have done 6 wallballs to keep integrity. Had some questionable throws.

Susannah Dunn said...

6cals 8WB 3(blue bland) strict bar dips

Rachel said...

5-7-2 (ring dips with red band)