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18 October 2019 – “Open WOD 20.2”

18
Oct

18 October 2019 – “Open WOD 20.2”

 

18 October 2019

Warm-up:  Eastside Lap, One step Squats across gym, Lunge Back, 

Strength (can be done after Open WOD): Barbell Complex 1-1-1-1-1-1 until failure

Full Squat Clean, Hang Squat Clean, Front Squat, Shoulder to Overhead (do not let go of bar)

WOD: 

WORKOUT 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb. dumbbells   ♂ 50-lb. dumbbells

Rx’d (Ages 16-54) ♀ 35-lb. DBs ♂ 50-lb. DBs 

Scaled (Ages 16-54) ♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15 ♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Teenagers 14-15 ♀ 15-lb. DBs, hanging knee-raises, single-unders ♂ 20-lb. DBs, hanging knee-raises, single-unders

Masters 55+ ♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Masters 55+ ♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders

NOTES  

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. 

There is no tiebreak for this workout.

Cool Down: 5 Sets:  20 Hollow Rocks, Rest between sets

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