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WOD - Friday, 3/18/2016

16.4

WU. 

a. Row 25 cals (nice and easy, get a feel for the rower)

b. 20 wallballs (nice and easy, get a feel for the movement)

c. 3 x 10 GHD back extensions (nice and easy...)

A. Competition prep: Deadlift (10 minutes)

Rx: 3 x 3 @ 275/185

Scaled: 3 x 3 @ 185/125

These weights should not be intimidating.  Focus on moving smoothly and getting a nice rhythm for the touch and go.  

B. Competition: 16.4

Workout 16.4 Variations

Rx:
AMRAP 13 minutes:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie row
55 Handstand push-ups*

Scaled
AMRAP 13 minutes:
55 Deadlifts (135/95)
55 Wallballs (20/10, both to 9 foot target)
55 Calorie row
55 Hand release push-ups**

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
AMRAP 13 minutes:
55 Deadlifts
55 Wallballs
55 Calorie row
55 Handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

 

When Dave Castro programs your 3 worst movements in one workout...but you're a coach and its all about positivity, man.
And then you realize you crush HSPUs....but then you remember the 3 things that come before it...
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