WOD 3
AMRAP 12 min
50 DU
40 Wall Ball
30 Cal Row
20 Pull-Up
10 DeadLift
VARIATIONS AND LOADS
RX | SCALED | |
50 DU | 50 Double Under | 50 Simple Under |
40 Wall Ball | Men : 9 kg (20 lbs) Women : 6 kg (14 lbs) | Men : 6 kg (14 lbs) Women : 4 kg (9 lbs) |
30 Cal Row | The calories at the “concept 2” rowing machine | |
20 Pull-Up | Pull-Up | Jumping Pull-Up |
10 DeadLift | Men : 100 kg (220 lbs) Women : 70 kg (154 lbs) | Men : 60 kg (132 lbs) Women : 40 kg (88 lbs) |
DESCRIPTION
The athlete is standing up, ready with the skip rope on the ground. After the countdown “3,2,1, go” the athlete can pickup his/her skip rope and starts skipping 50 times. Then he keeps going with 40 wall balls, then 30 calories at the “concept 2” rowing machine, then 20 pull-up, then 10 dead lifts.
If time is still running, the athlete starts again with the series of 50 times skipping, and so on. The score of the athlete will be the total number of completed repetitions performed during the 12 minutes WOD.
The last series must be correctly executed to be counted, whatever the movement executed on the very last second.
STANDARD VIDEO
Before starting, film the entire equipment that will be used during WOD 3, in a way to correctly see the loads, and to show that the height of the target for the wall balls is correct.
Be sure that the running movie can manage to centre :
– the timer
– the skip rope
– the target for the Wall balls (height for men : 3m / women : 2,70m)
– the screen of the rowing machine
– the pull-up bar
– the used bar
The submitted movie can NOT be cut, either edited.
The timer has to be visible during the whole WOD.