6-18-20 Girls Gone RX Workout

Girls Gone RX "Yahtzee"

AMRAP in 7 mins of:

  • 5 DB lunge/step up complex
  • 40 Double unders

rest 3 mins

AMRAP in 7 mins of:

  • 15 sit ups
  • 12 deadlifts

See picture above for specific weights

 

Workout Instructions

*DB Complex:
Athlete will begin by holding a dumbbell in each hand, suitcase hold only with arms straight by sides of body and complete a reverse lunge with each knee. The knee will touch the ground or AbMat (or similar) that is 2” in max height, return back to the standing position with hips and knees fully extended. Once a reverse lunge is completed on each leg, the Athlete will then step up onto the top of the box for 1 complex. The dumbbell may not rest on the body or box at any point. For scoring purposes, 1 complex is equal to 3 repetitions (each knee and the step up), with 15 total repetition possible. Each round of the first AMRAP is worth 55 repetitions.

*Double Under:
Athlete will complete 2 rotations of the jump rope for every one jump. Forward moving only.

*Single Under:
Athlete will complete 1 rotation of the jump rope for every one jump. Forward moving only.

*Sit-Ups: 
Athletes my have their legs positioned any style (i.e. straight, bent, butterfly, etc), and may use an AbMat if desired. The Athlete will begin with shoulder blades touching the ground and sit up so that the base of the neck clearly passes the plane of the Athletes hips. Both feet must remain on the ground at all times during the repetition.

*Deadlift:
Athlete will pick up a barbell from the ground and stand up finishing with hip and knees fully extended and shoulders behind the plane of the barbell for 1 repetition. This is a traditional deadlift with hands outside the body, Sumo deadlifts will not be allowed. Athletes may use overhand, or switch grip, but no straps are allowed. 

*Dumbbell Push-Ups:
Athlete will have hands on 50lb or 35lb dumbbell handles, and feet on a 45lb bumper plate, and a 1” dowel on top of the dumbbell handles. Athlete will start from the top of the push up position, arms extended, lower their body in a straight line until their chest touches the dowel, then return back to the start position. Feet must remain on the bumper plate, and knees/thighs may not touch the ground. A straight line from heels to shoulder must be maintained throughout the full ROM. For regular push-ups in the scaled Men’s division, all standards remain the same except for the dumbbell, dowel, and bumper plate will not be used. 

*Box Incline Push-Ups:
Athlete’s hands will be on a 20" tall box, and feet on the ground. Athletes will start from the top of the push up, arms extended, lower their body in a straight line until their chest touches the box. The Athletes will then return back to the start position. A straight line from heels to shoulders must be maintained throughout the full ROM.

*Collars must be used. 

*Video submissions must show a time clock throughout the workout and filmed so that the standards are easily judged. 

*Score: Repetitions (add all reps from both AMRAPs for 1 score)

 

Filming
Please download WODProof from the app store to film your workout. 
Open and click the camera button
Select qualifiers- Select Garage Gym Series
Choose Workout
Continue
Start Workout


Please note, comments must be approved before they are published