Saturday- 06/09/12- Triple Test, MWOD 97/365

WOD 1 – 11AM EST:“The Eliminator”
3 rounds for time of:
15 Ring Dips
20 KB Snatches 32/24kg (10l/10r)
30 Jumping Squats 45# DEMO VIDEO
-12 something- subbed out 15 left leg pistols for the squats

Notes: The only requirement for height jumped on Jumping Squats is that the entire foot clearly leaves the floor.

WOD 2# – 1PM EST:
“The Terminator”
5 min AMRAP of Muscle-Ups to Ring HSPU.
*For total reps.
-rest 2 minutes
5 min AMRAP of Double-Unders including a 500/450m Row buy-in.
*Score is total number of DU subtracted by the total number of seconds rowing. (Example: 130 DU – 110 seconds = Score of 20.
-rest 2 minutes
10 min AMRAP of:
3 Rope Climbs 15′
6 Bench Press @ 205/120#
9 GHD Situps
WOD 3# – 5PM EST:
“The Masturbator”
4 rounds of:
3 Stone to Shoulder 150/100#
50′ Stone Carry 150/100#
3 Stone to Shoulder 150/100#
7 Deficit HSPU
-then-
50 Wall Ball 20/14#
For time.

Notes: Deficit HSPU will be performed with 2 45# “recycled rubber” plates (approximately 3.5″ each) on either side of an Ab-Mat for the men, and 1 45# “recycled rubber” plate on either side of an ab-mat for women. Kipping is allowed.

MWOD 97/365-
http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html