15.3
10 minute EMOM
Odd: 15 wall ball + Rx,Teen,Master 25 double under/ All Scaled 50 single unders
Even: Rx, Teen, Master 2-3 muscle ups + Rx,Teen,Master 25 double unders
All Scaled 100 single unders (no pull ups or muscle ups)
*All those that may want a shot at their first muscle up time to practice following EMOM.
Alternative Wod
for those going on Saturday
10 minute EMOM
Odd: 15 wall ball + Rx,Teen,Master 25 double under/ All Scaled 50 single unders
Even: Rx, Teen, Master 2-3 muscle ups + Rx,Teen,Master 25 double unders
All Scaled 100 single unders (no pull ups or muscle ups)
*All those that may want a shot at their first muscle up time to practice following EMOM.
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
50 wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Teens
(Teen Boys 14-15, Teen Girls 14-15)
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
100 double-unders
50 wall-ball shots
7 muscle-ups
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
50 wall-ball shots
200 single-unders
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet
6 comments:
15.3 0
So close to getting a mu, hopefully I'll get one in a redo
Roosters. I love you. If I did not thank you this morning, I'm sorry, but I will. I owe you all hugs and Italian kisses, except you Rob - you may get a little more!
Matt - You inspired the hell out of me this morning. I really thought you had it. You were so close so many times. I hope you attempt again, as I know you'll get it!
Thank you all again...
I can officially say:
15.3
1 Full Round @ Rx.
Amen.
p.s. Why the hell am I thinking of a re-do already? WTF is wrong with me?
Yeah Buddy.....awesome stuff!
Awesome work this morning Todd, glad I witnessed it!
You and me both!
Todd, congratulations! I'm not the least bit surprised!
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