WOD 19.3

WOD 19.3


Welcome to the 3rd qualifying workout for
Fall Series 19 Double Trouble: 9 – 6 – 3 – 6 – 9 repetitions of: ring muscle up, followed by double dumbbell snatches and lastly burpees box jump over. Let’s get to the standards. Muscle up: start from a hang position, go through a dip phase and then get to the top position with elbows locked and shoulders in front or above the rings. Double dumbbell snatches: in the bottom position both dumbbell heads must touch the ground and in top position feet in line, knees locked, hips open, elbows locked and dumbbells in line with your body. Remember to shoot your videos with a 3/4 angle. Burpees box jump over: bottom position with chest and thighs on the ground to then get up and jump over the box when jumping remember to lift off with both feet at the same time to land on the box with both feet at the same time. No body part except the feet can touch the box. This last workout has a time cap of 11 minutes For the variations of the exercises consult the data sheets available online. A couple of tips for your video: For the ring muscle ups remember to show the lockout of the elbows. Remember that both dumbbells must touch the ground in your double dumbbell snatches bottom position. Being a snatch remember that the dumbbell must not touch your shoulders.

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