12 minute AMRAP of:
150 Wall balls (20/14 and 10'/9')
90 Double-unders
30 Muscle-ups
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.
Score is total reps performed. Tiebreaker is the elapsed time for the last completed exercise set.
Movement Standards:
Compare to Open WOD 12.4! 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.
- Wall Ball. Bottom --In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. Top -- 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.
- Double-under. This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
- Muscle-up. Bottom -- 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. Top -- 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.
TIEBREAKER -- 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.
Supporting Materials.
Supporting Materials.
- Movement Standards & Scorecard
- "Open WOD 13.3 Movement Standards" - official demo from HQ.
- "13.3 Video Submission Guidelines" - if you have to submit a video from the road, PAY ATTENTION. Some very specific requirements. There is already interest in a Sunday session. Monitor and post to the Judge Coordination comments for more info.
- "Open Games WOD 12.4 Prep" - there are advantages to revisiting old Open WODs. Props to Matt B. for sniffing out last year's resources. Plenty of vids and tips here.