Workout 3 "Six Max Efforts"
Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.
Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time
Jacob
1. 80 Calories (16 pts.)
2. 31 Deadlifts (13 pts.)
3. 62 Seconds L-sit (55 pts.)
4. 39 Overhead Squats (22 pts.)
5. 44 Pull-ups (1 pt.)
6. 2:51 800m Run (16 pts.)
Total Points 123 (Top 5 points spread in SoCal 133, 154, 170, 170 and 175)
The only to events I have to state might not have been Rx'd was the L-sit, I only had my perfect push-up hand holds to balance on and once my feet hit the ground I stopped counting (my hands were only 4" off the ground, not as much room as parralettes). And my 400m run was not on a track, it had several turns and even 6 stairs and hill at the end, so I guess it's still should count.
