Friday, 17 March 2017

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. There will be a sign-up sheet at the gym Friday.

 

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups*

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 16 December 2016

*Rx+ option is to do burpees instead of HRPU

 

NIGHT CLASS ONLY

2017 CrossFit Games Open WOD 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

*After each exercise is complete, note the time for the tiebreaker

For Score

A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.

 

Flexibility/Mobility:

Banded Olympic Wall Squat – 2:00

Reclined Spinal Twist – 1:30/side

Banded Overhead Distraction – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 41

 

 

Post time, score, and experiences to comments

Comments

  1. schumer says:

    22:52 Rx+

  2. David Duvall says:

    27:11 scaled
    Red band
    20″ box

  3. Bradley says:

    17.4
    165 reps rx

    40 rep increase from 16.4

  4. 17.4
    107 reps Rx.
    Last year I couldn’t even do the Rx weight for one rep. So I was pretty pleased that I was able to finish 55 reps at a weight that is 80% of my current 1RM. Form was still not great, but my only goal today was to finish this wod uninjured and I did that. Glad that’s done-hopefully I can finish my half marathon Sunday now!

  5. RhondaG says:

    18:44 mod
    12″ Boxovers
    All 35 Pull Ups unbroken
    Did my first 20″ boxover without touching the box today post WOD!

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