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“210609”

"Semifinals 21.3" via Main Site Daily WOD

285 0
  • For Time
  • 30 Muscle-Ups
  • 30 meter Dumbbell Front Rack Lunges (2x50/35 lb)
  • 300 Double-Unders
  • 20 Muscle-Ups
  • 20 meter Dumbbell Front Rack Lunges (2x50/35 lb)
  • 200 Double-Unders
  • 10 Muscle-Ups
  • 10 meter Dumbbell Front Rack Lunges (2x50/35 lb)
  • 100 Double-Unders
  • Time Cap: 25 minutes

See: “Semifinals 21.3” Competition WOD

Prior to starting the workout, set up the workout area as shown in the floor plan. The Dumbbells must always be returned behind the line furthest from the Rings.

This workout begins with the athlete standing on the far side of the 5-meter zone furthest from the Rings. At “ 3, 2, 1 … go,” the athlete will move to the Rings to complete 30 Muscle-Ups, then to the Dumbbells to complete 30 meters of Dumbbell Front Rack Lunges, changing direction after each 5-meter segment. Then they will complete 300 Double-Unders. They will continue in this fashion for 20 Muscle-Ups, 20 meters of Dumbbell Front Rack Lunges, 200 Double-Unders, and then 10 Muscle-Ups, 10 meters of Dumbbell Front Rack Lunges, and 100 Double Unders. Time stops after the completion of the final Double-Under.

Score is the total time it takes to complete the workout or the total number of repetitions completed at the time cap. There is no tiebreak for this event.

Scaling Options

Modify the Muscle-Ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate
For Time
20 Muscle-Ups
30 meter Dumbbell Front Rack Lunges (2×35/25 lb)
200 Double-Unders
10 Muscle-Ups
20 meter Dumbbell Front Rack Lunges (2×35/25 lb)
100 Double-Unders
5 Muscle-Ups
10 meter Dumbbell Front Rack Lunges (2×35/25 lb)
50 Double-Unders

Beginner
For Time
20 Assisted Pull-Ups + 20 Assisted Push-Ups
30 meter Lunges
200 Single-Unders
10 Assisted Pull-Ups + 10 Assisted Push-Ups
20 meter Lunges
100 Single-Unders
5 Assisted Pull-Ups + 10 Assisted Push-Ups
10 meter Lunges
50 Single-Unders


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