3.17.2016

W.O.D. 3.18.16

















Workout 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

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Your score will be the total number of repetitions completed within the 13-minute time cap.
Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. 


Community Notes:
All weekend classes will be held in the Annex 110 C DeKalb Street. Please meet and park there.

Quote:
"The legacy of heroes is the memory of a great name and the inheritance of a great example"
- Benjamin Disraeli, British Prime Minister

Variations:
Workout 16.4 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses
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 Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses
Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

5 comments:

Tim P said...

Boom, our first scores are up for KOP
6am
Ben M 114 scaled
Justin D 120 scaled
Taylor S scaled reps to 25, 175 (65#)
Manisha 52 Rx
Theresa 47 Rx
Briana 165 Rx 12:54
Kevin B 71 Rx
Mike Sim 175 Rx 10:45
Jeff B 170 Rx 10:58
7am
Alex L 101 Rx
Jon P 173 Rx 11:04

Aimee Lyons said...

9:30 AM
Rx
Cate 191
Bekah 158 (teen)
Jill H 158
Diane 165
Lauren C 14

Scaled
Mary H 151
Sarah W 142
Michael C 136
Jackie 215
Jess A 142
Jonathan 195

Karen S 195
Joel 4 rds + 31 reps (drop in)

Aimee Lyons said...

12:15
Rx
Pam 172, 9:55
Pete 190, 9:22
Erika 14
Tim H 165, 12:08

Scaled
TP 243 8:20
Jessie 193
Karen 187
Mike M 169
Dana 264 -:--
Joe M 144 (95)
Reba 114

Aimee Lyons said...

Sunday Scores:

RX
Kevin Hain 98
Mike S 9
Matt Bohen 152
Gordy 206 (9:14)
Faith Balsam 99

Jenna said...

Julie Foucher 165 (11:20)
Meggan 110
Laura A 165 (11:23)
Regi 164
Roman 172 (11:49)
Justin 166 11:54
Giulia 165 (12:57)
Rich A 192 (10:45)
Tobin 184 (9:55)
Jill A 174
Olan 146
Jason 146
Josh P 162
Shawna 103
Flounder 138
Josh B 187
Jon P 176
Patrick 168
Rachel 173 (9:27)
Aimee 214 (9:43)
Keith 203
Luck 120
Steph 165
Joy 178
Jenn S 112
Borden 165
John Mc 153
Ash M. 156
Brian T 150
Luis 117
Lauren H 137
Jenna 160
Mike Foster 121
Matt E 165 (10:32)
Steph C 45
Faby 170
Machallll 82
Kris 117
Cj 126
Jill 149
Sarah 26

Sc
JNA 142
TJ 147
Mariana 189 (11:17)
Danielle 203
Caitlyn 128
Melissa M 111
Therese 163
Amanda 165 (11:18)
Steve Z 165 (12:59)
Michael Roth 183 (11:22)
Vania 195 (10:50)
Alex R 205 (10:45)