Mar 20, 2014

Friday 03.21.14


14 minute AMRAP:
60 calorie row
-50 toes-to-bars
-40 wall-ball shots, 20 / 14 lb.
-30 cleans, 135 / 95 lb.
-20 muscle-ups

Admin Notes:  Main Open WOD session is Friday AM.  0545 athlete brief, show up early to get warmed up.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

This workout begins seated on the rower, with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Tie Break
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. 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 which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

Movement Standards
For full details and score cards go to

Movement 1 = ROW : The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.

Movement 2 = Toes-to-Bar : In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Movement 3 = Wall Ball (20/14) : In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. 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.

Movement 4 = Cleans (135/95) : The barbell begins on the ground. Touch-and-go is permitted. No bouncing. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar

Movement 5 = Muscle Ups : 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. 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.

Spring Break WOD
30-20-10 reps of:
Run 400m


Allie Scott said...

Hey guys - given there are muscle-ups (which I cannot do) I will be in Sat am to do the WOD with the group.

Sam Friend said...

I now have the perfect preparation for the Open WODs... a week of travel WODs and fast food! I felt great.
180 (missed a couple attempt at MUs)

Dan R. said...

Rob had some great points when I was talking to him after the WOD. Definitely recommend approaching this WOD with some sort of plan. No reps on TTB because you try to squeeze in one more is a big waste of energy. I'm speaking from experience. Breaking things down into sets before you tire will benefit you in the long run. 174 total today.

Ross said...


180 with a 13:31 time for me, I just wanted to try a MU and I tried 2 didn't get them.. knew it would be an issue, I get to do bar MU everyday, never touch the rings...

Andy said...

Argh. 180 and 13:05. Should have had a much better shot at MU. Didn't plan to get through cleans, but they felt OK so kept going. Leisurely strolled over to get on the board with 1 MU but I hadn't put any thought into ring setup. Oh well. In the books.

TTB were a struggle like everyone else. Had hoped to go 10 x 5 with plenty of rest. Didn't quite work out that way.

Russ Ames said...

Greetings from Kabul. Did 155 today, due to no efficiency at TTB.