03.20.2017

PPvhLXD-ANNOUNCEMENTS: Those who registered please make sure to SUBMIT YOUR SCORES by 8pm on Monday (3/13) so that we can ensure SCORES ARE VALIDATED before the submission time cap.

Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility

“Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 x Deadlifts (225/155)
55 x Wall-ball shots, (20/14)
55 x Calorie Row
55 x Handstand Push-ups

VARIATIONS
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
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
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 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 press 45 lb

NOTES
Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. 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 designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK
The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, 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 your last full set on any of the exercises. 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.

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4 Responses to 03.20.2017

  1. JSteffan13 says:

    Got back from vacation this weekend with the norovirus. So I’m out of the open. Was really looking forward to all of those deads too!!! :(

  2. Daniel says:

    “Workout 17.4”: 103 reps (10:27) Rx.

  3. Katelyn says:

    17.4: 125 reps / 11:36 (scaled)

  4. Abby says:

    “Workout 17.4”: 165 reps (10:43) Rx’d

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