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Rehab One Performance Center WOD 3

AMRAP 10 minutes
50 Wallballs
50 Double Unders
50 Toes to Bar
50 Double Unders
50 Hang Kettlebell Snatch
50 Double Unders

 

 

Movements and Weight for Elite:
Wallballs (20/14)

Double Unders

Toes to Bar

Hang Kettlebell Snatch (70/53)
Partners share work for all reps as desired.
Partners must tag at any transition before the other partner can begin reps.

 

Movements and Weight for Competitive & Masters:
Wallballs (20/14)

Double Unders

Toes to Bar

Hang Kettlebell Snatch (53/35)
Partners share work for all reps as desired.
Partners must tag at any transition before the other partner can begin reps.

 

 

Standards:
Wallballs

  • Must pass through a full squat with hip crease below parallel.
  • Ball must touch wall. 10′ for men. 9′ for women.
  • Partners may not alternate with single repetitions (No partner wallballs).
  • At any transition, partners must tag and begin the rep taking the medicine ball from the floor.

Double Unders

  • Rope must pass under the feet twice for each single jump.

Toes to Bar

  • Hanging from the pull-up rig, the athletes feet must pass behind the plane of the bar and both feet must touch the rig at the same time between the hands.

Hang Kettlebell Snatch

  • Athlete begins the rep holding the kettlebell between their legs and suspended above the floor with a a fully extended arm. The repetition ends with the kettlebell locked out overhead with a fully extended arm.
  • The athlete’s free hand may not come in contact with their body as a means of support to aid in the lift.
  • At no time may the kettlebell be dropped from above knee height.
  • Any intentional dropping of the kettlebell will result in a 10 Burpee penalty to both athletes on the spot.
  • At transition between partners, the kettlebell may not be passed to each other. The kettlebell must be set on the floor, partners must tag and then the other partner can begin reps.
  • There is no requirement to alternate reps between left arm and right arm.

 

 

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