WOD 3: SCRAMBLED LEGS

WOD 3: “Scrambled Legs”

*Two-Score Event*

Score One: 3 Minute AMVAP

As Much Volume as Possible

Pick Your Weight!

Max Reps of Back Squat from Rack

*Score is the amount of weight you choose for back squats X number of reps performed between both partners.

Score Two: 9 Minute AMRAP

As Many Reps as Possible

50 Wallballs 10’/9’

15 Synchronized Burpees onto Plate

25 Bar Muscle Ups

15 Synchronized Burpees onto Plate

*Score 2 is total number of repetitions performed in 9 minutes.

**Scaling Key**

RX: Wallball 30/20, Bar Muscle Up

Masters 35+: Wallball 20/14, Male- Bar Muscle up/Female- Chest to Bar Pull Up

Intermediate: Wallball 20/14, Pull Up

Novice: Wallball 20/14, Male- Pull Up/Female- Ring Row

Description and Standards

This is a two-score event.

Score one: Partners will choose ONE weight to perform the AMVAP of back squats from the rack. Partners may load weight on the bar prior to the start of the AMVAP.

At the call of 3-2-1 go, one partner will enter the workout area at a time to start completing any number of back squats from the rack. The rack will be placed a few feet from the starting line. The rep

starts with the bar in the back-rack position and hips/knees fully extended. The athlete must lower the crease of the hip below the knee while maintaining barbell on the shoulders. The rep is complete when the athlete returns to the standing position with hips and knees fully extended and barbell on the shoulders. Athletes may rack the bar at any time. Athletes may switch out at any time. There is no hand tag required the resting athlete may enter the workout area when the working athlete has racked the bar and heads towards the starting line.

Score is the amount of weight selected in pounds multiplied by the number of reps performed between both athletes at the 3 minute mark.

What’s your strategy?!

Score two: Immediately after the 3 minute score-one time limit, score-two will start. There will be no transition time period. One athlete will be permitted in the workout area for Wallballs and Muscle Ups. Both athletes will be able to perform Synchronized Burpees onto Plate at the starting line. Athletes may switch out at any time. There is no hand tag required. The resting athlete may enter the workout area when the working athlete has stopped completing reps and heads towards the starting line.

Athletes will begin the 9 minute AMRAP with one athlete working at a time to complete 50 Wallballs. The rep starts with the crease of the hip below the top of the knee. The rep is complete when the medicine ball hits the target.

Upon completing 50 wallballs, athletes will meet at the starting line for 15 Synchronized Burpees onto Plate. The rep starts with both athletes’ chests touching the ground at the same time with a 55lb plate in front of each athlete. The rep is complete when athletes return to their feet and step or jump onto the plate to extend knees, hips, and shoulders so that body is fully erect. Athletes must both be fully extended on the plate at the same time for the repetition to count. Stepping up or down from the ground or the plate is accepted.

Upon completing 15 Synchronized Burpees onto Plate, one athlete will enter the workout area at a time to complete 25 Bar Muscle Ups (BMU)/ Chest to Bar Pull Ups(CTB)/Pull Ups(PU)/Ring Rows(RR). The BMU begins with athlete hanging from the bar with arms fully extended and feet behind the plane of the bar. The rep is complete when the athlete is above the bar with elbows fully locked out. The CTB begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the bar. The rep is complete when the athlete pulls body up and touches chest to the bar. The PU begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the bar. The rep is complete when the athlete pulls body up and the chin clearly crosses above the plane of the bar. The RR begins with the athlete holding the rings, supporting the body off the ground, arms fully extended, and feet on the opposite side of the rig. The rep is complete when the athlete pulls body up and touches biceps or chest with the rings. Kipping is allowed on any of these movements.

Upon completing 25 repetitions of your gymnastics movement, athletes will meet at the starting line for 15 Synchronized Burpees onto Plate. Athletes will continue the AMRAP until the 9 minute cap.

Score is the amount of reps complete at the 9 minute mark.

How scrambled do you like your legs?!