17.2 TODAY PEEPS. ENJOY THOSE DUMBBELLS!

Deb had to cover quite some distance with those dumbbells

Deb had to cover quite some distance with those dumbbells

 

Good luck to everyone having a crack at 17.2.  For those who aren’t registered, just treat it like another WOD.  Scaled options are listed below but if you need to scale further, just let the Coach know.  This applies also to those who are injured.

We’ll be running two heats for every session which is obviously going to impact on the time we have to warm-up and go through the movements.  Please try to be on time for your session and make sure you are listening to Bunnings when he explains everything.

For the lads using the taped 22.5’s, no dropping of the dumbbells is allowed.  We don’t have enough to replace them mid-WOD if you have a blowout.  You will have to re-tape it yourself.

NOTE: For the Power Cleans the dumbbells must be taken from outside your feet.

WORKOUT OF THE DAY 

METCON

OPEN WOD 17.2

12 min AMRAP

2 rounds of:

50 foot Walking Lunge 22.5/15kg dumbbells (Masters over 55 RX 15/10kg)

16 Toes to Bar

8 Power Cleans 22.5/15kg dumbbells

then

2 rounds of:

50 foot Walking Lunge 22.5/15kg dumbbells

16 Bar Muscle Ups

8 Power Cleans 22.5/15kg dumbbells

***Alternate between Toes to Bar and Bar Muscle Ups every 2 rounds.

SCALING VARIATIONS:

Scaled 16 to 54: 15/10kg dumbbells; Hanging Knee Raises; Pull-ups

RX Masters 55+: 15/10kg dumbbells; Toes to Bar and Chest to Bar Pull-ups

Scaled Masters 55+: 10/5kg dumbbells; Sit-ups; Jumping Chest to Bar Pull-ups

For a more detailed account of the workout plus the scaling options and standard, check out the link below:

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_2_v14-1.pdf

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About AB

Crossfit Coach

Posted on March 6, 2017, in WOD. Bookmark the permalink. Leave a comment.

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