Conditioning:
Option 1:
2016 CrossFit Games Open WOD 16.4
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
*After the row is complete, write down the time for the tiebreaker
For Score
A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.
Option 2:
Pick a Board WOD
Choose any board WOD that 5th place is 30 minutes or less
Mobility:
Banded Overhead Distraction – 1:30/side
Banded Olympic Wall Squat – 2:00
Reclined Spinal Twist – 1:30/side
Post WOD chosen, score or time, and experiences to comments
16.4
170
185#
NOT used to waking up for the 5:30 am class!
Strength:
Work up to a heavy triple FSQ
Ended at 245#
Did 16.4 Sunday:
193 Rx
Redo 16.4
Got 165 reps again, but beat tiebreak time by 27sec. Tiebreak time: 11:38
Still couldn’t get one HSPU, and now my neck hurts. Lol!
Note to self: don’t skip Sunday burpees anymore!
Those 87 burpees after class were tough!
Fun today!
D. Board WOD. JT. 12:30. Upper body roaster but quads and glutes on the day 2 soreness train after 16.4.
16.4
130 reps
Not world shattering but very satisfied with doing it Rx and getting through those wall balls and into the row. Those wall ball shots are my Achilles heel and something I need to improve upon…really took me a while to get through those.
Good stuff!!
16.4 modified
175 reps
85# DL ( I should have done 95#.)
8# WBS (I should have done 10#)
45# PP
166 Rx
Don’t think I could have gone much faster but I expected to do better.
#awesomeinmyhead
#wallballrehab
165 scaled
I did 16.4 again.
I got worse by about 25 reps, so that’s exciting. Kelsey did apply bio freeze to my back mid row though, so she’s basically the best judge ever.
16.4 Redo: 177 Rx
Tiebreak: 9:14
1 less rep with about 4 no reps on the HSPU. I did beat my tiebreak time by about 30 seconds. So that’s nice.
Board Wod:
Josh:
8:01rx
Not sure if that time is too accurate. I think I got off on my counting on my first round of PLU’s by a few. So I will have to do that one again.
It is harder then it looks. It is a grip killer, and the OHS take it out of your arms more than I thought. It made the PLU ‘s a lot harder.
Super proud of all the second attempts tonight. No way I would do that WOD again. I am still so sore from Saturday!
16.4
210 reps Rx
Was wanting to finish full round. Think i took out too fast, imagine that. I have to learn to trust the strategy.
I warmed up DLs to try 16.4 Rx but since I couldn’t do 2 with good form, decided not to risk hurting myself before my half marathon on Saturday.
Board WOD: baseline 5:44 Rx.
Exact same time as last time but last time I did PUs on knees and PLUs on a band.