Mar 12, 2015

Friday 15.03.13 - Open WOD 15.3


14min AMRAP

- 7 Muscle Ups
- 50 Wall Ball Shots 20/14#
- 100 double Unders

Note: Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Post loads and results to

Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.


WOD Details: Watch the Demo here! This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Scoring: 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).

Tiebreak:  In this workout, we are using a special tiebreak method. At the end of each set of double-unders, 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 your last set of double-unders.
  • For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
Movement Standards: Check out the pdf rules here!

Scaled & Teens: Your WOD is different! Ensure you receive an individual WOD brief from a judge prior to "3, 2, 1, Go!"


Dan R. said...

Just curious....will anyone be in tonight around 1700 to judge or need to be judged? Judging me should be easy. Just count my 2 muscle ups and then hang out for the next 13 minutes watching me try to get a third muscle up.

Chuck Lawrence said...


I can stick around to judge you. And don't sell yourself short...i bet you can get to the 2nd round.

That said, I was blown away by the performances I saw this morning. Scaled and Rx alike, the amount of effort everyone put forth was inspiring. Special shout out to Bryan for getting two solid muscle-ups this morning...that was one more than he expected to get!

Ross said...

157 @ 11:46 dang MUs don't work them enough

Chuck Lawrence said...

Congrats to Diane Mack on a huge PR of 7 muscle-ups this morning! She snagged her first ever muscle-up, then went on to get six more! AWESOME!