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Friday, March 17, 2017

16
Mar

Friday, March 17, 2017


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 17.4 Scaled

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts, 135/95
  • 55 wall-ball shots, 20/10 ball to 9-ft. target
  • 55-calorie row
  • 55 hand-release push-ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
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

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
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

Additional:
  • Mobility

 

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