“FG 19.2 Qualifier”
"Naughty and Nice," via 2019 Festivus Games WOD #2
- AMRAP (with a Partner) in 10 minutes
- Partner A:
- Calorie Row
- Partner B:
- 4 Dumbbell Devil Presses (35/20 lb)
- 6 Dumbbell Box Overs (35/20 lb, 24/20 in)
- 8 Dumbbell Alternating Reverse Lunges (35/20 lb)
- Partners hand tag and switch each time the athlete doing the dumbbell movements completes a round.
Row – The athlete’s feet do not have to be strapped in. The damper can be whatever the athlete chooses. At the start of the WOD the monitor will be reset to zero calories. The first athlete to row cannot touch the handle until the WOD starts. After the first round the next rower may begin rowing anytime after the athletes tag hands. The rower must always stop rowing after the athlete doing the DB movements completes the round.
Dumbbell Devil Presses – Two dumbbells (DB) will be on the ground. From a standing position the athlete will begin a burpee by bending and gripping the DB handles without any other part of the body touching the ground other than the feet. The athlete may walk their feet back or jump them back until the thighs and belly are flat on the ground. The chest must break the plane of the top of the DBs or touch the top of the DBs. The athlete then pushes up from the floor and either walks their feet back or jumps them back toward their hands, still gripping the DBs. The DBs may be inside or outside the feet. The athlete must move the DBs to an overhead position with the hips, knees and elbows extended and both DBs directly above the middle of the body. The athlete will then control the descent of the dumbbells back to the floor to begin the next rep.
Dumbbell Box Overs – Athletes will complete these while holding the handles of both DBs and with the DBs at their sides (like a farmer carry). Athletes start by standing with both feet on the floor. Athletes will step up to get both feet on top of the box at the same time before stepping down on the opposite side with both feet touching the ground. Athletes do not need to stand up completely while on top of the box. Athletes may face any direction while mounting and dismounting. Neither the dumbbells or any part of the Athlete’s body, other than the bottom of the feet, may touch the box. The dismount must be on the opposite side of the box.
Dumbbell Alternating Reverse Lunges – INTERMEDIATES will begin by cleaning both DBs to a front rack position. DB heads may rest on top of the shoulders. DBs must remain at shoulder height during all repetitions. NOVICE/MASTERS may hold the DBs at their sides. All athletes will then step back with either leg until the back knee touches the ground. They must then bring the back foot to the starting position, with hips extended, and then, in an alternating fashion, do the same movement with the other foot and knee. Every step back finishing with that foot brought back to center counts as a rep. The Athlete MUST alternate feet with each rep.
AMRAP in 10 minutes
4 Dumbbell Devil Presses (20/10 lb)
6 Dumbbell Box Overs (20/10 lb, 20 in)
8 Dumbbell Alternating Reverse Lunges (20/10 lb)