Call Us: (817) 431-1155

WOD #3

26
Jan

WOD #3

For Time (12 Minute Time Cap)

50 Kettlebell Swing Buy In – Rx 35-50 (53/35) Scaled 35-50 & Rx 50+ (44/26) Scaled 50+ (35/18)

Then 3 Rounds:

30 Double Unders (Scaled will be 60 Singles)

15 Toes to Bar (Scaled will be knee raises)

10 Alternating Reverse Lunges (completed holding KB in Front Rack position)

 

Kettlebell Swings:

At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Double Unders:

These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice.  Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Single Unders:

These are standard single-unders with the rope passing once around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet.  Attempts where the rope catches before clearing do not count. You are permitted to use your own rope.

Toes to Bar:

The athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Knee Raises:

The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

Alternating Reverse Lunges:

Each lunge begins with the kettlebell in the front rack position, the feet together, and the athlete standing tall.  The kettlebell cannot be resting on the shoulder.  The athlete takes one step back so that knee makes contact with ground, then steps forward, feet together and standing tall to begin the next rep.  Athlete must alternate legs for lunge.  Athlete can alternate or change arms for the front rack position as desired but must occur at the beginning of the rep with feet together.  If the kettlebell falls from the front rack position throughout the movement, it will be a no rep.

Leave a Reply