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RX DIVISION:

WOD #3

 

For Time: 18 min cap

100/80 Cal Row

75 Ground to Overhead @115/75

50/40 Cal Row

25 Wall Walks 

 

Equipment Needed:

Rower

Barbell (115/75)

Wall Space for Wall Walks

 

NOTES: Score Time. A Tie Break Score will be recorded after the 75 G2OH are completed. Partners will work together as a team to complete this workout with one partner working at a time to complete the movements and rep requirements. 

  • Row: One partner will start on the rower with the damper set on 5 and the monitor on and set to zero. Each team will have one (1) rower. The non-working partner may assist in activating the C2 monitor. Partners may switch out on the rower at any time.

  • Ground to Overhead: The Ground to Overhead will follow CF Open Standards and athletes may perform either a Power Snatch or Clean & Jerk (S2OH). One Partner will work at a time on each movement, but partners may switch out at any time on movements. 

Wall Walks: Each wall walk will begin and end with the chest on the ground. The athlete’s chest must physically touch the wall at the top of each rep. A loss of control on the way down (e.g. falling off the wall, kicking off the wall, etc) or the athlete failing to touch their chest to the wall or return to the ground will result in a no rep.

 

INTERMEDIATE DIVISION:

 

WOD #3

For Time: 18 min cap

100/80 Cal Row

75 Ground to Overhead @95/65

50/40 Cal Row

25 Partial Wall Walks 

 

Equipment Needed:

Rower

Barbell (95/65)

Wall Space for Partial Wall Walks

Tape or Caulk line for partial Wall Walks

 

NOTES: Score Time. A Tie Break Score will be recorded after the 75 G2OH are completed. Partners will work together as a team to complete this workout with one partner working at a time to complete the movements and rep requirements. 

  • Row: One partner will start on the rower with the damper set on 5 and the monitor on and set to zero. Each team will have one (1) rower. The non-working partner may assist in activating the C2 monitor. Partners may switch out on the rower at any time.

  • Ground to Overhead: The Ground to Overhead will follow CF Open Standards and athletes may perform either a Power Snatch or Clean & Jerk (S2OH). One Partner will work at a time on each movement, but partners may switch out at any time on movements. 

Partial Wall Walk: Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain in front of the tape until both feet are on the wall and no longer touching the ground. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line.

SCALED DIVISION:

WOD #3

For Time: 18 min cap

100/80 Cal Row

75 Ground to Overhead @75/55

50/40 Cal Row

25 Box Wall Walks 

 

Equipment Needed:

Rower

Barbell (75/55)

Box for Partial Wall Walks = 24” for men / 20” for ladies

Tape or Caulk line for partial Wall Walks 

 

NOTES: Score Time. A Tie Break Score will be recorded after the 75 G2OH are completed. Partners will work together as a team to complete this workout with one partner working at a time to complete the movements and rep requirements. 

  • Row: One partner will start on the rower with the damper set on 5 and the monitor on and set to zero. Each team will have one (1) rower. The non-working partner may assist in activating the C2 monitor. Partners may switch out on the rower at any time.

  • Ground to Overhead: The Ground to Overhead will follow CF Open Standards and athletes may perform either a Power Snatch or Clean & Jerk (S2OH). One Partner will work at a time on each movement, but partners may switch out at any time on movements. 

Box Wall Walk: Each rep will begin with the athlete’s feet on top of a 24/20” box in a plank position. Athletes will walk their hands back to where their shoulders are under their hips and their hands are behind a pre-established chalk or tap line. The athlete will then walk their hands back out to the plank position where they started the rep. See demo video for further details.