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 | Wed, Mar 27 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
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| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (24 days ago) |
Wednesday March 26, 2019 Rockwell Team Series 19.3(Time) Wednesday March 27, 2019 Warmup 20 double unders 5 pullups 20 double unders 5 C2B 20 double unders 3 strict pullups Strength Deadlift 5 @ 65% 3 @70% 1 @75% WOD Rockwell Team Series 19.3 10:00 running clock 2 x 5:00 rounds Buy In: 70 Double Unders/(scaled) 140 singles In remaining time: Complete a max unbroken set of: Pullups (Athlete 1) scale: jumping pullups Chest 2 Bar (Athlete 2) scale: jumping chest to bar Bar MU (Athlete 3) scale: pullups The athlete will start with a 10:00 running clock. On 3 2 1 go they complete 70 Double Unders or 140 Singles scaled. Record tie break times when double unders/singles are completed. With the remaining time on the clock, the athlete will attempt their Max Unbroken Set of the designated gymnastic movement. Once the athlete comes off the bar, they are done and must wait for the clock to run to 5:01 before beginning their second attempt where they must immediately begin their double unders/singles. Score is total unbroken reps per round. 19.3 demonstration https://video.wixstatic.com/video/ee1e31_38b56db3bff94a4381124e118e3d2f27/1080p/mp4/file.mp4 19.3 standards and scorecard https://docs.wixstatic.com/ugd/ee1e31_278dee6268724d70a530305d0bf0c226.pdf Optional Core Work 3 rounds 5 OHS (keep core tigh |
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