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17 March 2017 – Open WOD 17.4 – http://allsportcrossfit.com/17-march-2017/

16
Mar

17 March 2017 – Open WOD 17.4 – http://allsportcrossfit.com/17-march-2017/

 

17 March 2017 – Open WOD 17.4

Warm- up:  Run to W. Alabama and back

then, 7 rounds:

10 good mornings

10 back squats

10 shoulder press

row 100 Meters

(with a light bar)

Strength:  (before or after 17.4) – Squat Clean – 5-3-3-1-1-1

WOD – 17.4 (https://project6-drupal.s3.amazonaws.com/scorecard_open2017_4-12snjwue771203baxqowpdby634.pdf)

WORKOUT 17.4 Rx’d (Ages 16-54) 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
NOTES Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. 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 to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round. The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

 

https://project6-drupal.s3.amazonaws.com/scorecard_open2017_4-12snjwue771203baxqowpdby634.pdf

 

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