G - phase 3

this guy is so big we needed 3 photos for his gym

WOD:

for total score:

30 sec max squats

30 sec rest

AMRAP Ring Dips

60 sec rest x 3

total reps of squats and ring dips for 3 sets X BWT in kg = score 1

5 min rest

10 GHD Raises

10 sec rest

AMRAP hanging knees to elbows

90 sec rest x 5

total K2E reps for 5 sets X BWT in kg = score 2

5 min rest

as many rounds in 7 minutes;

7 jumping chin ups

7 push up burpees

rounds completed X BWT in kg = score 3

add scores 1,2 and 3 together to get total score, winner has highest number

post total score (compare to Jan 19, 2009) and post wod fuelling to comments

Rules:

squats: measure 1/2 distance b/t floor and middle of knee cap WITH shoes on, that is the height you have to squat to, touch ass to object at this height each rep, full extension of hips at top

ring dips: biceps MUST touch rings at bottom, elbows MUST be locked out at top, pushing outward on rings at top DOES NOT constitute a rep, you MUST start each rep from the top at full arm extension

GHD Raises: come to perpendicular to floor at top, hands crossed at chest, if you fraction these reps, you lose 3 reps from your K2E's score on that round

K2E's: you must hang for the start and finish of each rep, you CANNOT touch down to stop mometum, then hang and start another rep, a rep is knees ACTUALLY touching the elbows, NOT the triceps, please be clear on this, kipping allowed

jumping chin ups: extend both hands overhead WITH shoulders fully extended upward like in OHS, not depressed downward and then measure bar which must cross at 8" below highest point on hand, arms fully extended at the bottom of each rep, full face must clear the bar at top

push up burpees: chest to deck, jump and clap overhead at top, body must be perpendicular to floor at top of jump, no leaning forward at top