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“210608”

"Semifinals 21.2" via Main Site Daily WOD

435 17
  • For Time
  • 50 Dumbbell Shoulder-to-Overheads (2x50/35 lb)
  • 50 Dumbbell Deadlifts (2x50/35 lb)
  • 50 GHD Sit-Ups
  • 100 Single-Arm Dumbbell Overhead Squats (50/35 lb)
  • 50 GHD Sit-Ups
  • 50 Dumbbell Deadlifts (2x50/35 lb)
  • 50 Dumbbell Shoulder-to-Overheads (2x50/35 lb)
  • Time Cap: 25 minutes

See: “Semifinals 21.2” Competition WOD

Prior to starting the workout, set up the workout area as shown in the floor plan. The athlete should face the camera during all Dumbbell movements. This workout begins with the athlete standing behind the first 5-foot work zone.

At “3, 2, 1 … go,” the athlete will move their Dumbbells into the first work zone to complete 50 Dumbbell Shoulder-to-Overheads. Then they will advance the Dumbbells to the next work zone for 50 Dumbbell Deadlifts. After completing the Dumbbell Deadlifts, they may move a single Dumbbell to the final work zone beyond the GHD, then return to the GHD for 50 GHD Sit-Ups.

After the GHD sit-ups, they can move to the final work zone and accumulate 100 Single-Arm Dumbbell Overhead Squats, switching arms as needed. Finally, they will move the Dumbbells back to the Deadlift work zone and cycle through each movement in the same fashion. Time stops after they complete the final Dumbbell Shoulder-to-Overhead.

Score is the total time it takes to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event.

Scaling Options

Reduce the load on the Dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD Sit-Ups.

Intermediate
For Time
50 Dumbbell Shoulder-to-Overheads (2×35/25 lb)
50 Dumbbell Deadlifts (2×35/25 lb)
35 GHD Sit-Ups
100 Single-Arm Dumbbell Overhead Squats (35/25 lb)
35 GHD Sit-Ups
50 Dumbbell Deadlifts (2×35/25 lb)
50 Dumbbell Shoulder-to-Overheads (2×35/25 lb)

Beginner
For Time
35 Dumbbell Shoulder-to-Overheads (2×15/10 lb)
35 Dumbbell Deadlifts (2×15/10 lb)
35 Sit-Ups
70 Single-Arm Dumbbell Squats (15/10 lb)
35 Sit-Ups
35 Dumbbell Deadlifts (2×15/10 lb)
35 Dumbbell Shoulder-to-Overheads (2×15/10 lb)


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