Open 15.3 RX and Teens 16-17
14min AMRAP:
7 Ring muscle-ups
50 Wall-ball shots 20/14 10/9′
100 Double-unders
or
Open 15.3 Masters 55+ & Teens 14- 15
14min AMRAP:
50 Wall-ball shots 20/10 9′
100 Double-unders
7 Muscle-ups
Compare to February 12, 2016.
CFJ Holiday Schedule:
Wednesday, December 24th–(Christmas Eve)–6:00am and 9:00am (all other classes canceled)
Thursday, December 25th– (Christmas Day)– CFJ CLOSED
Friday, December 26th–6:00am and 9:00am (all other classes canceled)
15.3 RX
2 + 30 (23 wbs)
Rmu: 3-2-2 two rounds then 2-2-2-1
Wbs 30-20
Dubs in 50s
Core finisher
Back ext 18 every round
Free standing handstand in red box: UB except round 4 broke once
*hand touched tape twice
50 wall balls
100 dubs
7 burpee pull ups
50 wall balls
12 military sit ups per round
30 sec plank hold per round
Scaled to ring MU from box
1+81
Lost rhythm on first round of dubs
WOD modified 2+41
25 wall balls
25 wallballs sit ups
10 bike cals
7 burpee pull-ups
Finisher
30 sec handstand hold
8 back extensions
14 min AMRAP
50 WB push press 8#
100 single unders
7 burpee pull-ups
2 rds + 7 single unders
Finisher
3 rds HS hold/2 rds high plank
5 rds 12 back ext
3 RMU, failed the 4th and moved on.
50 WB, 100 Double/single
7 BC2B, 50 WB 94 double/single
finisher 10x handstand practice/hold (lower back)
“15.3”
As Rx’d
Rounds=2+50 WB shots
Score=371
2-12-16: 2+41 DU’s (score=412)
3-14-15: 2+68 DU’s (score=439)
Open 2015: 3+1 MU (score=472)
5 Rounds of:
30 seconds hip extensions (15 each round)
30 seconds rest
30 seconds free standing HS hold in 4’x4′ square
*5th round of HS hold was 28 seconds (failed with 2 seconds remaining)
15.3 Rx’d
2 + 1 RMU
Finisher
Push-ups
25-15-15-12-12
Back Ext.
15-14-14-14-14
Wod RX
2+20 WBS
15.3 RX
2 + 41 (34 wbs)
Core finisher
Back extensions
Worked on Free standing handstand in red box
Last round did HS walk practice
“15.3”
As Rx’d
Rounds=2+37 WB shots
Score=358
5 Rounds of:
30 seconds hip extensions (12 each round)
30 seconds rest
30 second HS hold
30 seconds rest
*RMU’s= 7, 5/2, 3/2/2
“15.3”
As Rx’d
Rounds=2+3 MUs
Score=317 Rx
5 Rounds of:
30 seconds hip extensions (2 rounds of Glute Ham Raise 10/6 then 3 rounds of Back Extension 20 e/ round)
30 seconds rest
30 second HS hold
30 seconds rest
WOD Mod
Subbed 14 strict PU’s for RMU
2 + 10 WB
5 Rounds of:
30 seconds hip extensions – 12 each round
30 seconds rest
30 second hang from PU bar
30 seconds rest