3.3.2017

OPEN WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Variations:
Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Teenagers 14-15: Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-up

Scaled:
Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Scaled Teenagers 14-15: Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

METCON:
Slam Ball Fun- back by popular demand with a small twist (3 rounds- 20 sec on, 10 sec. off, exercises 1-8 and then repeat for 24 minutes)
1. Med Ball Burpee slam
2. Med Ball jumping lunges
3. Med Ball Plank Jacks
4. Traveling or rolling push-ups
5. Toe touches
6. Russian Twists
7. Rocket launcher plie squats
8. Circle Plank Walks

Cash-out: TRX upper body circuit (Alexia)

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