Sunday's EWOD and another crack at 17.4!

March 19, 2017

Another chance to tackle 17.4 tomorrow at 10am! Who's in!!

 

Here is your Sunday morning endurance (9am) followed by CrossFit (10am) where we will be doing more heats of some stellar 17.4 performances :)

 

Sunday March 19, 2017

 

Endurance WOD (9am)

 

5 RFT:

10 Calorie Bike

200m Run

20 Calorie Row

200m Run

30 DUBs

200m Run

40 second plank hold

 

CrossFit (10am)

 

Open 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*

 

Rx’d: (Ages 16-54)

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

 

Teenagers 14-15:

Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target

Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target

and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target

and push press 65 lb.

 

Scaled: (Ages 16-54)

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and

perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and

perform hand-release push-ups

 

Scaled Teenagers 14-15:

Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and

perform hand-release push-ups

Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target

and perform hand-release push-ups

 

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push

press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push

 

 

 

 

 

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