Friday, March 17, 2017

Workout 17.4


Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups*

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*Movement varies by division.

Tiebreak - record elapsed time upon completion of 55 reps of each exercise.
NOTE for Scaled athletes performing Hand Release Push-Ups: A straight body position must be maintained throughout the movement. NO SNAKING, SAGGING, or pushing up from KNEES is allowed. The elbows must be locked out at the top and feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted.

We will run two waves of this WOD with the fastest athletes going in the first wave. Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open. Compare to Workout 16.4 160318 and 3/18/16.


VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Teenagers 14-15:
Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters 55+: 
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target  and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target  and push press 65 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and  perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and  perform hand-release push-ups

Scaled Teenagers 14-15:
Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and  perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push  press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push  press 45 lb.

1 comment:

Alex Dussaq said...

55/55/55/0 -> 165
6:09/9:50/*12:52*
Rx