WOD 3

WOD 3: KNUCKLEBALL

14:00 cap
30 Wall Ball Shots (14lb)
15 Calorie Bike
30 Wall Ball Shots
-then-
Max Effort Deadlifts (185lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin performing wall ball shots.  Once they have completed 30 repetitions, they will move to the bike, where they will complete 15 calories.  Once completed, they will move back to wall ball to complete another 30 repetitions.  Upon completing their last wall ball shot, they will run back to the start line where they will tag their teammate so they can begin their wall ball shots.  Each athlete will complete one full round.  Once the third athlete has finished their final wall ball shot, all three athletes may enter the workout area to begin performing deadlifts.  The third athlete (the one finishing the last wall ball shot) must be the first to deadlift, but teams are welcome to rotate anyway after.  Whatever time is remaining of the 14:00 cap is available for deadlift repetitions.  At 14:00, time will be called.  The teams will have two scores: their time to finish the 3 rounds of work and total completed deadlifts.

Movement Standards:

WALL BALL SHOT: This is a standard wall ball shot.  The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the target.  The center of the ball must hit the face of the target at or above the 10’ line.  If the ball hits below the line, the bottom edge or does not hit the target, it is a “no rep.”  If the ball drops to the ground at any point, it cannot be caught off the bounce to begin the next rep.  The ball must settle on the ground before being picked up for the next rep.


BIKE:  The monitor on the bike will be set to 0 Calories at the beginning of the workout.  The athlete may not touch the monitor. 

DEADLIFT: This is a traditional deadlift with the hands outside the knees.  Sumo deadlifts are not allowed. Starting on the floor, the barbell is lifted until the hips and knees reach full extension with the head and shoulders behind the bar.  The arms must be straight throughout.  Touch-and-go repetitions are allowed.  No bouncing.

Scoring:

There are two scores for this event.  Teams will have a time taken when the last wall ball shot hits the target, and also total completed deadlifts as a team.