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
22:52 Rx+
27:11 scaled
Red band
20″ box
17.4
165 reps rx
40 rep increase from 16.4
A 40 rep increase AND a baby in one week? Not sure which one is a bigger accomplishment.
I agree with darren!
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!
18:44 mod
12″ Boxovers
All 35 Pull Ups unbroken
Did my first 20″ boxover without touching the box today post WOD!