arrow_back Submit Scores for MHQ 19.3 - Part C

Part C - AMRAP

12-20mins

 9 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

15 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

21 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

27 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

33 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

40 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

47 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

54 Double Dumbbell Shoulder to Overhead

30-49

RX:
DB's @ 15/22.5kg
Chest to bar pull ups

OPEN:
DB's @ 10/15kg
Ring rows

50+

RX:
DB's @ 10/15kg
Chest to bar pull ups

OPEN:
DB's @ 10/15kg
Ring rows

60+

RX:
DB's @ 5/10kg
Pull ups

OPEN:
DB's @ 5/10kg
Ring rows

SCORE

Part C is an AMRAP (As many REPS as possible)

• Part C score is submitted here under 'EVENT 3 - Part C'
  
  
  DOUBLE DUMBBELL SHOULDER TO OVERHEAD
  
• A Double Dumbbell shoulder press, push press, push jerk or split jerk may be used here.
  
  
• The elbows, shoulders, hips and knees must be fully extended, with the dumbbells finishing directly over the body with the feet in line for the rep to count.
  
  
• Each rep begins with the DB's on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
  
  
• The DB's must finish directly over the body with the feet in line.
  
  CHEST TO BAR PULL-UP
  
• At the bottom of the movement the arms must be fully extended.
  
  
• At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.
  
  
• Any hand position is allowed provided the above standards are met.
  
  PULL-UP
• This is a standard pull-up.
  
  
• Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
  
  
• Arms must be fully extended at the bottom.
  
  
• At the top, the chin must break the horizontal plane of the bar.
  
  RING ROWS
  
• Rings must be set 1 metre from bottom of rings to the floor.
  
  
• The movement begins with the arms full extended at the bottom of the movement and feet in front of the line
  
  
• Feet must be completely in front of the line, which is taped directly under the rings. (feet on the side furthest from the body)
  
  
• At the bottom of the movement, the arms must be fully extended.
  
  
• Knees must be straight
  
  
• At the top, the rings must touch the chest with elbows behind the shoulder in the top position.