WOD #3 ANNOUNCEMENT!

/ News and Updates, Upcoming Events, WOD / By

Division 1- Rx

WOD #3 Men & Women’s: (45 minute cut off part 2)

Part 1:  Clean Ladder- Athletes get a minute at each lifting station to complete the lift. If the lift attempt is failed within this time, the athlete goes right into part 2 on the top of the next minute.

MEN # 205 215 225 235 245 255 265 275 285 295
WOMEN# 95 105 115 125 135 145 155 165 175 185
Time added if failed 20:00 18:00 16:00 14:00 12:00 10:00 8:00 6:00 4:00 2:00

 
Part 2: Complete 3RFT of one of the following options. The pull ups MUST be completed without dropping from the bar, and the number accomplished will determine the rest of that round.  Each round may be different. (20/15) pull ups minimum must be completed, to advance to the wallballs. * This set may be performed broken, with a 5 bar touch burpee penalty for each drop.   All MB are 20/14 lbs, and to a 10 ft target for both men and women.

3RFT of the following of one of the following options:

  1. (30/25) pull ups, (20/15) wall balls, (20/15) burpees, 100m run
  2. (25/20) pull ups, (25/20) wall balls, (25/20) burpees, 200m run
  3. *(20/15) pull ups, (30/25) wall balls, (30/25) burpees, 300m run

 
Division 2- Scaled

WOD #3 Men & Women’s: (45 minute cut off part 2)

Part 1: Clean Ladder- Athletes get a minute at each lifting station to complete the lift. If the lift attempt is failed, the athlete goes right into part 2 on the top of the next minute.

MEN # 95 105 115 125 135 145 155 165 175 185
WOMEN# 65 75 85 95 105 115 125 135 145 155
Time added if failed 20:00 18:00 16:00 14:00 12:00 10:00 8:00 6:00 4:00 2:00

 
Part 2: Complete 3RFT of one of the following options. The pull ups MUST be completed without dropping from the bar or making contact with a box or floor.  The number accomplished will determine the rest of that round.  Each round may be different. (20/15) pull ups minimum must be completed, to advance to the wallballs. * This set may be performed broken, with a 3 burpee penalty for each drop, or touch of feet.   All MB are 14/10 lbs, and to a 10 ft target for both men and women.  Men use green band and Women use blue band for pull-ups.

3RFT of the following of one of the following options:

  1.  (30/25) pull ups, (20/15) wall balls, (20/15) burpees, 100m run
  2. (25/20) pull ups, (25/20) wall balls, (25/20) burpees, 200m run
  3. *(20/15) pull ups, (30/25) wall balls, (30/25) burpees, 300m run