Wednesday 5/24/17 - Event 3


MAIN WOD

M-1: 15:00 Skill Work

  • Hand Stands/Hand Stand Walking

  • Rope Climbs

  • Toes to Bar

M-2: EVENT 3

For time: 100-ft. dumbbell overhead walking lunge (M/70-75 F/50-55) 100 double-unders 50 wall-ball shots (30#/20#) 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge

--20:00 Time Cap--

Regional Standards:

Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes

L2:

100-ft. dumbbell overhead walking lunge (moderate weight) 50 double-under attempts 50 wall-ball shots (20#/14#) 12-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge

--20:00 Time Cap--

L1:

100-ft. walking lunge 100 single-unders 50 wall-ball shots (14#/10#) Walk Up, 20 ascents 50 wall-ball shots 100 single-unders 100-ft. walking lunge

--20:00 Time Cap--

FITNESS CLASS

F-1: Back Squat

*Build to Heavy 3

*Not a 3 Rep Max, Leave 1 Good Rep in the Tank *Get a lot of good sets in on the way up.

F-2: 3 Rounds:

30 Lunges

200m Run

20 Sit Ups

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