Week 2 WoD 2 12pm ET Friday Mar 3 through 11:59pm ET Wednesday Mar 8

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Ashley Page
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1 Workout 17.2 Teen (13-14) 16 toes to bar 16 chest to bar Rx: Boys - 25lb dumbbells Girls - 20lb dumbbells Scaled: Boys - 20lb dumbbells/knee raises/jumping chest to bar Girls - 15lb dumbbells/knee raises/jumping chest to bar Workout 17.2 Youth (10-12) 16 knee raises 16 pull-ups Workout 17.2 Youth (7-9) 12 knee raises 6 hang cleans 12 jumping pull-ups 6 hang cleans Rx: 10lb dumbbells Scaled: 5lb dumbbells Equipment Needed 25lb dumbbells 20lb dumbbells 15lb dumbbells 10lb dumbbells 5lb dumbbells Playing Field The 50 foot walking lunge is a down and back movement. A start line and a finish line should be marked on the floor exactly 25 feet apart. Intermediate lines must be drawn at 5 foot intervals in between the start and finish lines. Rx: 15lb dumbbells Scaled: 10lb dumbbells/knee raises/jumping pull-ups

2 Weighted Walking Lunge Athlete begins behind the start line with dumbbells on the shoulders, feet together and standing tall. The rear head of the dumbbell must be over or slightly behind center of the athlete s body when viewed from the side. Athlete moves one foot forward and trailing knee must make contact with the ground at the bottom of each lunge. At the top of the lunge, athlete must demonstrate full hip extension even if walking through the lunge. Dumbbells must remain at the shoulders and gripped by hands for the duration of the rep. Releasing the grip and letting the dumbbell rest solely on the shoulder is not allowed. The athlete must alternate each foot between lunges. Athlete must clear the line on the floor with both feet and stand tall with hips open in order to receive credit for that portion of the course. Each 5 foot section counts as a single rep. If athlete is no-repped for any reason, they must start over behind the last line that they successfully crossed. Athletes must turn around at the 25 ft mark and return to where they started from. Toes to Bar The movement begins with the athlete hanging from the bar with arms fully extended and feet off the ground. Feet must pass behind the vertical plane of the bar at the start of each rep. At the top of the rep, both of athlete s feet must touch the bar simultaneously and inside of the hands. Dumbbell Power Clean The dumbbells begin on the ground, outside the athlete s feet. Any type of clean (muscle, power, squat or split) may be used as long as dumbbells come up to the shoulders in one motion, the hips and knees are fully extended, feet are in line with the body and the rear of the dumbbell is clearly behind or slightly behind the center of the athlete s body. Touch and go is permitted and only one head of each dumbbell is required to touch the ground between repetitions. No bouncing allowed. Dumbbell Hang Cleans The dumbbells begin at the hang position at the athlete s side. Movement must begin with a dip and dumbbells go to the top of athlete s knee before coming up in one motion where the dumbbells come up to the shoulders, the hips and knees are fully extended, feet are in line with the body and the rear of the dumbbell is clearly behind or slightly behind the center of the athlete s body. Knee Raises ground. Feet must pass behind the vertical plane of the bar at the start of each rep. Knees are raised to above parallel with the hip crease. Pull-ups ground. Athlete must bring chin above the horizontal plane of the bar at the top of the rep. Kipping, butterly or strict pull-ups are allowed as long as arms are fully extended at the bottom of each rep and the feet do not touch

3 the ground. Bands and other aids are not allowed. scorecard and subsequently into the online Scoring Tool by a Scoring Official. Chest to Bar ground. At the top of the movement, the chest must clearly come in contact with the bar below the collarbone. Jumping Chest to Bar Athlete must be positioned so that there is a minimum of 6 inches between the top of the athlete s head (while standing tall) and the bottom of the bar. Athletes may use a platform to reach the appropriate height. Movement begins with athlete lowering body so that arms become fully extended. At top of movement, the chest must clearly come in contact with the bar below the collarbone. Jumping Pull-Ups Athlete must be positioned so that there is a minimum of 6 inches between the top of the athlete s head (while standing tall) and the bottom of the bar. Athletes may use a platform to reach the appropriate height. Movement begins with athlete lowering body so that arms become fully extended. At top of movement, the chin must clearly be over the horizontal plane of the bar. Scoring This workout is a 12 minute AMRAP (As Many Rounds/Reps as Possible). The score is the number of successful repetitions completed before the 12 minute time period elapses. The clock should be set to count down from 12:00. Total repetitions completed are entered on the

4 Youth (10-12) and Teen (13-14) Divisions Round Lunge (10) T2B/C2B KR/JC2B (16) Clean (8) Points 1 T2B/KR 34 2 T2B/KR 68 3 C2B/JC2B/PU/JPU C2B/JC2B/PU/JPU T2B/KR T2B/KR C2B/JC2B/PU/JPU C2B/JC2B/PU/JPU T2B/KR T2B/KR 340 Athlete Name Heat Reps Division: Youth (7-9) Youth (10-12) Teen (13-14) Gender: M / F Rx Scaled Judge Name Affiliate I confirm the information above is true and correct Athlete Signature Date

5 Youth (7-9) Division Round Lunge (10) KR/JPU (12) Clean (6) Points 1 KR 28 2 KR 56 3 JPU 84 4 JPU KR KR JPU JPU KR KR 280 Athlete Name Heat Reps Division: Youth (7-9) Youth (10-12) Teen (13-14) Gender: M / F Rx Scaled Judge Name Affiliate I confirm the information above is true and correct Athlete Signature Date

OPEN WEEK 3 17:00 PT THUR, MAR 10 THROUGH 17:00 PT MON, MAR 14

OPEN WEEK 3 17:00 PT THUR, MAR 10 THROUGH 17:00 PT MON, MAR 14 WORKOUT 16.3 ( Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) WORKOUT 16.3 ( Men,