WOD 10 - "The Final Throwdown"
12 min AMRAP
It's a 'choose your own adventure'. Begin at 'Start' and work your way through the WOD.
Scoring: For every box you complete count as one point. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box not reps.
The first level is upper body gymnastics. Choose one of the four options. Once complete, choose one option from the squat clean and jerk. Once complete, choose one option from the skipping. Then go back to the start. You can take a different path each time. Every box you complete is one point, so we're counting boxes completed, not reps. However we will be counting what percentage of a partial box that was completed at the end.
Standards:
Jumping ring pull-ups: Bottom of rings set at midpoint of wrist and elbow. Arms straight at the bottom, chin above the bottom of the rings at the top.
HR push-ups with snake: Chest to ground hand release push-ups. Legs and knees ARE permitted to touch the ground and snaking is allowed.
Ring pull-ups: Rings set at any height. Arms straight at the bottom, chin above the bottom of the rings at the top.
HR push-ups (strict):Chest to ground, hand release, push back to top. Knees and quads NOT permitted to touch the ground.
Chest to ring pull-ups: Rings set at any height. Arms straight at the bottom, chest (below the clavicle/collar bone) touching the rings (not hands) at the top.
Ring Dips: Begin at the top of the rep. Lower until shoulder drops below elbows, lock out at the top.
Muscle-ups:Rings set at any height, but cannot jump from the ground to assist with the movement. Arms must be straight at the bottom of the rep (turn-out not required). Any grip on the rings is permitted. Full lockout at the top.
Squat clean and jerk: Weight taken from ground, through a full squat (hips below knees) into an overhead lockout (knees/hips/elbow locked and ears in front of arms). If small plates/no plates are used, build up two platforms to match the height the bar would sit is plates were being used.
Single Skips: Forward rotations, rope passing under feet once = one rep.
Double unders: Forward rotations, rope passing under feet twice = one rep.
Triple unders: Forward rotations, rope passing under feet three times = one rep.
Strength : Heavy Power Clean 75kg
ReplyDeleteWOD 10 of the games: chose 3MU, 60kg CJ an Tripple Unders
My premise for this WOD was not a big score, but to challenge myself, with the MU's
Scored 1 complete RND the muscle ups took there toll, did 2 then took 7 attempts to get the third ( at the 7 min mark). CJ's were then a struggle as my arms were spent. The tripples were ugly as, I'd practiced these an managed a couple, but always got caught just at the end. So to get them, it ended up a 2 skips, big jump, Tripple rope spin and land in a squat.
Yes I do UGLY well.
MEL R
ReplyDeleteStregth:
35kg snatch (Cant seen to break the 35kg for my snatch)
WOD 10
Did 18 pullup and pushups, 30kg lift and triple unders.
Completed one full round, another round of pullups and pushups and five lifts.
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