Atherton & Cairns WOD
Saturday 3 March 2018
Programmes of the day
Monday 5 March 2018Time cap: 12 minutes to complete 18.2 and 18.2a
WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats Bar-facing burpees
WORKOUT 18.2a
1-rep-max clean
Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Scaled: (Ages 16-54) Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed
Teenagers 14-15:
Boys use 35-lb. dumbbells Girls use 20-lb. dumbbells
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed
Masters 55+:
Men use 35-lb. dumbbells Women use 20-lb. dumbbells
Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Note : MOVEMENT STANDARDS
DUMBBELL SQUAT
The rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders. There is no requirement to maintain a grip on the dumbbell the entire time.
