Open 15.3

Open 15.3 

Complete as many rounds and reps as possible in 14 minutes of:
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

Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. 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 which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

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)

Complete as many rounds and reps as possible in 14 minutes of:
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+)

Complete as many rounds and reps as possible in 14 minutes of:
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



Power Cleans, Pull ups, Front Squats, T2B, Power Snatches, Double Unders

Our Skills Class is tonight at 5:30. We'll be continuing our work on muscle ups. Join us!

4 Min AMRAP
4 Chest to bar pull-ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes

4 Min AMRAP
4 Power Cleans (135/95 lbs)
8 Pull ups

Rest 3 minutes

4 Min AMRAP
4 Front Squats (135/95 lbs – from the floor)
8 Toes to bar

Rest 3 minutes

4 Min AMRAP
4 Power Snatches (95/65 lbs)
20 Double Unders

Rest Day

Active Recovery
Wake up early and go for a walk, an easy hike, or a swim. Get your body moving first thing to help your muscles recover. Set some time aside today to do some mobility, and make sure you're refueling with good food. See you back on Monday!"