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OUR BLOG

Sun.3.5.17

By CoachBo | In WOD | on March 4, 2017

Warmup:  ROM, dynamic stretches, 15 ball slams, 15 leg levers, 15 alternating jumping lunges

WOD:  Open 17.2

Scaled:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells, 

Women use 20-lb. dumbbells

At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 hanging knee raises and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 chin-over-bar pull-ups will be performed in place of the hanging knee raises. Rounds 5 and 6 will go back to hanging knee raises, rounds 7 and 8 to pull-ups, etc.

The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.

(taken from CrossFit Games website)

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