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)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
♀ 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
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