Feb 11, 2018

Monday 2018.2.12

Warmup

Row 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
1 round not for time
10 Air squats
10 Pushups
10 Sit ups
10 Pull ups
Then, as a group
5 mins movement practice as desired

WOD

Workout 17.4

16-min AMRAP:
55 Deadlift 155/95lbs
55 Wallball shots, 14/10lb ball to a 10’ target
55 Calorie row
55 Push press 65/45lbs

This is a scaled version of a workout from last year’s Open competition. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then 55 push presses. If 55 push presses are completed, the athlete will move back to the barbell to begin another round with deadlifts. The athlete’s score will be the total number of repetitions completed within the 16-minute time cap.

Scaling Options:
This is a high volume workout. Beginners should reduce the repetitions for each exercise to 30 and perform only the total 120 reps for time. Reduce weights as needed in order to maintain excellent form.

Post total repetitions to Comments.

4 comments:

melissa lake said...

55 Deadlift 105lbs (up 40lbs from when I first stared :D)
55 Wallball 10/6 lbs
55 cal rower
55 push press 55lbs (up 20 lbs from when I first started :D)
Did not complete within time...

monroe said...

Still a great effort, Melissa!

Dwayne Beasley said...

Hit the time cap at 40 push press

Brandie Wempe said...

Finished the remaining 7 Push Presses after the time cap.