Mar 20, 2013

Thursday 03.21.13


12 minute AMRAP of:
150 Wall balls (20/14 and 10'/9')
90 Double-unders
30 Muscle-ups

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Score is total reps performed.  Tiebreaker is the elapsed time for the last completed exercise set.

Movement Standards:
Compare to Open WOD 12.4!  Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
  • Wall Ball.  Bottom --In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  Top -- The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
  • Double-under.  This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
  • Muscle-upBottom -- In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.  Top -- The elbows must be fully locked out while supporting yourself above the rings.  Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
TIEBREAKER -- At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. 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 the last fully completed exercise set, whichever that may be.

Supporting Materials.


Jared said...

Really!! Muscle ups are my largest goat... Only solace is that DU is my second goat so I likely wont have any time to fail at MUs. At least we start with wall-balls so I will get some score.
Any judges available 1700?

Charles Day said...

Jared I'm available at 1700 or really soon there after just as soon as I get out of the clinic.

Jodie Kunkel said...

I'll be in at 0530ish. Not looking forward to this since wall balls are the only thing I can do confidently. Wearing long socks to protect the legs from the jump rope.

Meghan Smith said...

Wasn't the one I was hoping they'd repeat...but I'm glad in some respects because it didn't go well for me last year and I want "WOD revenge." Good luck everyone!

Charlie, I'll be there tomorrow night, too, so I can judge if you need it.

Andy said...

All -- make sure you are consolidating WOD times on the judge coordination post so we have one-stop shopping through the weekend. Should be a good one! May be slow-go on lanes because of the MU requirement.

Matt B. said...

Last year's mobility tips

scottnkelly9901 said...

IMCF Hohenfels:

My first Games WOD of the year!

225 reps

"Scaled" to 18lb med ball

Last year I scored a 238 on 12.4. I'm blaming the "plague" that's been going around here.

Muscle Ups (over bar)
3-3-4 (green band, blue band, no band)

Andy said...

13.3 - 243 total (3 MU), DU at 11:40ish.

What a difference a year makes! 12.4 was 150 total, didn't even attempt DU (120 singles). Happy, but tempted to redo Sat and change my approach. We'll see...

Jacob Heppner said...

Andy, I better see you on Saturday.

Ross said...


13.3- 240 reps @10:33
Finished WB @6:32 which is a PR for me. Failed three times on MUs just had nothing to pull with. Much better than my 170 from last year...

Matt B. said...

Great efforts in the bubble today, and extending out to South Dakota!

Jared said...

totally devastated by today's poor showing. Last Karen was sub-10:00, today I could not even get through the WBs in 12:00. In my destroyed condition I picked up the wrong watch. If someone grabbed a watch that is not theirs please let me know so that we can do an exchange.

Charles Day said...

Jared it was Jacob hepners, he'll be in the bubble as will I in the morning if you're available to swap out.

Erik said...


244 (bar MU's)

Matt B. said...

Mixed bag, but glad 13.3 is over. 198 with tiebreaker at 9:12. Compare to last year's 229 with tiebreaker at 9:27, or January 9th's Karen at 8:30 when I couldn't do a single DU afterwards. Very pleased to keep up a good steady pace on wall balls, 20, 20, then 10's till about the 95th, then 5's; resting for 3-5 breaths with the ball pressed between my chest and the wall. Not pleased to have about 15 no-reps for not going high enough or not hitting the wall. Had plenty of time for the DU, but after the first 15 I couldn't string 'em together. So, high-five for best effort, but wall ball no-reps and losing focus on DU killed the score. For the silver lining, after completion I hopped on the rings and got my first two consecutive muscle-ups without releasing from the rings.

Jess said...

Totally stoked with my performance today! 153 reps first time intentionally getting DUs! Every other time I have tried they have been "an accident" last year I didn't make it through the wallballs so to make it through with time to spare to attempt DUs was a huge improve! Thanks for the tips on how to rest Elizabeth!

Noah said...

Had to compete for this one up here at 6ooo' elevation in Colorado Springs. Considering the environment (unknown and unknowable, right?) I am happy with 241 reps. WBs were excruciating but I beat my last Karen time which was done in Leavenworth. I attribute the improvement to the atmosphere of a group WOD and the mindset of competing. DUs Got thru them but ate up precious time. Dropped the rope at 11:48 and was able to get out 1.8 MUs in those last 12 secs. The shoulders were ready to do more but the clock said enough.