WOD 3 – DINGER

WOD 3: DINGER

 17:00 cap

3:00 Max Effort Dumbbell Thrusters (20lb)
8:00 AMRAP of Calorie Bike and Slam Ball Throws (20lb)
3:00 Max Effort Dumbbell Thrusters (20lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will move forward to begin performing dumbbell thrusters. The other two athletes must remain behind the line for safety.  They will perform thrusters for 1:00.  Each athlete will have 1:00 to max out their dumbbell thrusters.  Between each athlete there will be a 0:15 transition time.  Once all three athletes have completed their 1:00 of dumbbell thrusters, there will be 1:00 rest.  After the 1:00 rest, the 8:00 AMRAP will begin.  One athlete will be biking for calories, one athlete will be performing slam balls and the third athlete will be resting.  Athletes can rotate anytime and in any order during the 8:00 window.  At the end of the 8:00 AMRAP, there will be a 1:00 rest. After the 1:00 rest, each athlete will perform another 1:00 max effort set of dumbbell thrusters with a 0:15 transition time between athletes.  The order of athletes must be the opposite of the first set (i.e. A-B-C then C-B-A). Once the final athlete has completed their 1:00 of dumbbell thrusters, time will be called.

Movement Standards:

DUMBBELL THRUSTER:  Each set of dumbbell thrusters begins with the dumbbells on the ground.  Hold the dumbbells in the front-rack position during the squat.  Dumbbells move from the bottom of a front squat to full lockout overhead.  A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.  Hip crease must clearly pass below the top of knees in the bottom position. The repetition is credited when the dumbbells are locked out overhead, with the hips, knees and arms fully extended; and both dumbbells are directly over or slightly behind the middle of the body.  Continue pressing the weight up until lockout.  Re-dipping during the press (i.e. performing a jerk) will result in a “no rep.”  Athletes may not receive assistance when picking up or setting down the dumbbells.  Any descent of the dumbbells, after upward movement in the thruster has begun, constitutes a no-lift. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking all constitutes a no-lift. Going up on the toes is permitted as long as the feet remain stationary. Dumbbells must be placed on the ground, not dropped or thrown, or a “no-rep” will be given.

BIKE: The monitor on the bike will be set to 0 Calories at the beginning of the workout.  The athlete may not touch the monitor, but can adjust the seat at any time before or during the workout.

SLAM BALL THROW:  The slam ball throw starts with the slam ball on the ground.  The athlete must pick the slam ball up and put it over head anyway.  Their feet must come back in-line with each other and under the athlete’s body, no wider than shoulder width apart, prior to lowering the slam ball. The slam ball must come to a full lockout overhead with the hips, knees and arms fully extended, and the ball directly over the body.  The athlete can either throw, drop or lower the ball back to the ground for every repetition.  Touch and go is permitted.

Scoring:

There are 3 scores for this event: total dumbbell thrusters, total calories, and total slam ball throws as a team.  Teams will be ranked on each score.