3.21.13 "Open WOD 13.3"

March 20, 2013


Brooke! That’s triple Extension!!!


JL…Vertical Torso is key!!!

Open WOD 13.3
AMRAP 12
150 Wallballs (20/10ft, 14/9ft)
90 Double Unders
30 Muscle ups

MASTERS MEN – 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN -55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Notes

Please be sure to watch the entire workout instruction video (Click here) for full details.

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.

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.

Special Tiebreak

In this workout, we are using a special tiebreak method. 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.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Equipment

To complete this workout you will need:
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• A jump rope
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable medicine ball weights in kilograms are 9 kg for Men and Masters Men, 6.5 kg for Women and 4.5 kg for Masters Women.

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting the workout, film the measuring of the height of the wall ball target, as well as the weight of the ball. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and height is being reached on the wall ball and that lockout is shown at the bottom and top of the muscle-up.

Muscle up Drills

POSTING YOUR SCORE IS VERY IMPORTANT TO US. PLEASE BE PROUD AND POST ALL SCORES AND ALL COMMENTS ABOUT TODAY’S AND EVERYDAY’S WOD HERE

Comments

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  1. TRex Reply

    203 – 8:12 on the wall balls. Great group this morning – should have finished those DUs – no good excuse.

  2. Caroline C. Reply

    189 – 10:21

    Despite my initial dismay when watching the 13.3 announcement last night, I actually liked this workout the best of all the open WODs so far.

    For reference, in November 2011 I did Karen in 13:26 with a 10# ball, so I felt pretty good about today. I’d love to finish the DU though – maybe Sunday ^_^

  3. Mark Reply

    240-8:58 on the wall balls
    Was hoping to get a muscle up attempt but struggled with the last few DU’s
    An improvement from last year when I didn’t finish the DU’s though.

    Shout out to Big Joe for not only getting his first DU but getting 4 after all those wall balls. Great job buddy….

    • Adam Reply

      Way to go, Joe! Can’t wait for 5:30 AM. See you in 8 hours!

  4. big joe Reply

    154 – 9:05 on the wall ball. Thanks Mark great coaching on the double unders thanks for sticking with me on them. I had just planned on getting the wall balls done and taking a seat.

  5. Kristin Reply

    Too sick to get there for this one- will try as soon as I can breathe at rest!

    • TRex Reply

      It was NOT fun, not being able to breath… You made a good choice!

  6. Caroline C. Reply

    I’m wondering if I can strategize more on the wall-balls on Sunday to get more DU in. I’m getting better at them, but I’m not quite at 90 unbroken yet and I had only 90 seconds left when I started them!

  7. CC Engine Reply

    155! haha, luv that! 10# w.b.
    Luv these opens with all the excitement!!
    Great 630 pm group! 🙂

    • CC Engine Reply

      I think 11:30 on the wall balls! LOL!

  8. Tricia Reply

    173 – wall balls in 10:25
    Goal was to finish the wall balls – yeah!
    Thanks Cat for judging, you’re the best

  9. jl Reply

    163… Was glad to be back back with the 5:30am crew, definately missed them!!! Can’t wait to be back for good in April!!! Congrats joe!!

  10. Shan Reply

    110 this was my first time using a 14lb wall ball! I usually play with the 8 or 10. Would have loved another shot at this but I don’t have the time to stop at queen city crossfit here in Cincinnati!! Nice job everyone!!!

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