Battle of the Fittest: WOD 3 + event details
Event 3: In a 10-minute time cap, complete the following:
50 calorie row
40 wall balls (20/14 to 10′) (14/10 to 9’)
30 pull-ups (scaled: jumping pull-ups)
20 overhead squats (95/65) (45/35)
10 handstand push-ups (1 ab mat + 35# plates) (1 abmat/hand release push-ups)
Movement standards
Row: The athlete may not grab the paddle until the clock starts. Letting go of the paddle before the counter hits 50 calories will result in a 10 burpee penalty.
Wall balls: Rx athletes must hit a 10′ target, and scaled athletes must hit a 9′ target. The ball must make contact with the wall and hit at or above the 10′ or 9′ line. Athetles must achieve full depth, below parallel, for each wall ball.
Pull-ups: Strict, kipping and butterfly pull-ups are acceptable. Each rep must start with the athlete’s arms fully extended and end with his or her chin over the bar. The same standards apply for jumping pull-ups. Men competing the scaled division will have the option of pull-ups or jumping pull-ups.
Overhead squats: Athletes may bring the bar up by snatching or cleaning the bar, putting it behind the neck and jerking it overhead. For each successful rep, athletes must squat below parallel and stand up at the top of the movement.
Handstand push-ups: Strict and kipping handstand push-ups are acceptable. Rx men and women will use one Ab Mat and 35-pound plates; scaled men will use one Ab Mat. The hands may not go into the hole or off the sides of the plate. The head must touch the mat, and the feet may not come off the wall at the top of the movement.
Event day details
The first heat of Event 1 will kick off at 9:20 a.m. Event 2 is scheduled to start at 11:05 a.m., and Event 3 will start at 12:20 p.m. The top 5 from each division will go onto the final event around 2:20 p.m., and we’ll announce winners around 4.
What to bring: an extra shirt or two, protein powder, water bottle, recovery drink, snacks, jump rope, lifting belt, wrist wraps, knee sleeves, hoodie or sweater, tape, lifting shoes, WOD shoes, an extra hair tie and/or headband for the ladies and, of course, your adoring fans
Remember some cash, too. Kettlebell Kitchen will be on hand to serve lunch ($10 for a plate of paleo goodness), and EKG Project will have paleo scones, brownies and more.
We can’t wait to see you there! Rest up, and come ready to work.
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