“Open 16.4”
AMRAP in 13 minutes of:
- 55 deadlifts (225/155#)
- 55 wallballs (20/14# to 10/9′)
- 55 calorie row
- 55 handstand push ups
“Open 16.4 Scale”
AMRAP in 13 minutes of:
- 55 deadlifts (135/95#)
- 55 wallballs (20/10# to 9/9′)
- 55 calorie row
- 55 hand release push ups
WOD Notes: If you are competing please be sure to read the full standards HERE. We will run 3 heats of this workout in most classes, so please show up early if you have specific warm up or mobility needs. For non-competitors, the deadlift weight should not exceed approx. 65% of your 1 rep max. Masters Men deadlift 185 lb., throw 20-lb. ball to 9-ft. and push press 95 lb. Master Men’s Scale deadlift 135 lb. throw 14-lb. ball to 9-ft. and push press 65 lb.
Community Notes: Happy birthday Sabol!
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Happy Birthday Sabol!!!
If you’re in the open, please show up early to have your HSPU line marked. It would be ideal to have that done before warm ups begin. Get jacked up!!
Happy Birthday Sabol
Happy Birthday Sabol!
Happy Birthday Sabol!!
WTF
Sabol – Happy Birthday old man…let’s keep showing the youngins a thing or two
Happy Birthday Sabol!! 🙂
Thanks everyone. My birthday is actually Sat, so I will spare everyone from doing burpees with 16.4 being today.
Oh, look at you…a Murray wanna-be.
Happy birthday Murray.
Happy early birthday Sabol – and I am so excited for 16.4 – minus HSPU these are a few of my favorite things! I anticipate there are a few others who feel the same – pointing at you Tanya and John! Good luck to everyone!!
Happy birthday Sabol. Good luck and have fun everyone with 16.4!
On other news, I’ve mentioned to several people who are trail runners or who want to start trail running, I meet with two friends every Saturday at 8:30am at Valley Forge. There are literally hundreds of miles of trails in and around Valley Forge, so no need to stick to the paved trails!! If anyone would like to join us, we meet at the parking lot after the covered bridge (on Valley Creek Road, RT 252). We usually cover anywhere from 6 to 8 miles, depending on everyone’e schedule. Text me if you’d like to come. My number is 610-513-4840.
Results:
5:15
Murray 165 (11:06) Rx
Rob G. 135 S
Ceil 134 Rx
KTS 150 Rx
Jenn 169 (12:20) Rx
John M. 155 Rx
Nikki K. 110 Rx
Tobin 175 (95, pu)
Tyson 167 S
Ed 207 S
Elissa 114 + prowler
6:15
Missy 15 Rx
Faith 55 (OS)
Fili 67 Rx
Erik 166 (12:49) MRx
Jami 121 (6#, 55)
Rich 190 (125, 14)
Vinny 175 (pu)
Nicole 172 (85, knees)
Ben 183 (OS)
Smith 🙂
Karen 173 (box, 65, 10#)
9:30
J$ 130 Rx
Erin 165 (11:06 Rx
Brian W. 165 Rx
Jenny 144 Rx
Betsy 209 (75, 6#)
Jeannette 179 (75, band)
Janet 168 (75, 10#)
Weezy 144 (75, 10#)
Lombardi 3 Rx
Pugh 172 Rx (11:44)
Marissa 2 Rx
12:00
Vollmer 150 Rx
Tom S. 44 Rx
Tanya 165 (12:08) Rx
Danielle 60 Rx
Jen C. 🙂
Duris 151 (35DL)
Moira 166 (60, 6#)
Reshmi 220 (65, 8#)
KTN 166 (12:23) Rx
Tara 179 (11:16) Rx
Patrick M. 200 (OS)
Andrew 92 Rx
Awesome intensity this morning! GO HARD!
Happy birthday, Sabol!!!
Happy birthday Sabol!
Happy Hour Results
Jen N 210 (75, PP, knees)
Conn 175 (135, HRPU)
Stuart 195 (44KBDL, 16#, PU)
Happy Birthday, Sabol!!
Happy Birthday Sabol!
4pm Results
Adam S 167 (95, 12:59, 20)
Jason S 165 (45, 8, 12:58)
Chris S 168 (95, 14, 12:40)
Ariel S 159 (75, 8)
Kerri 186 (110, 14)
Sarah W (190 (125, 14, 10:57)
Vanessa 177 (70, 8)
Jeff 🙂
Boelker 182 (8:08) Rx
Mike C 162 (11:15) Rx
Steve 🙂
Robbie 173 Rx
Nik 185 Rx
Tav 166 Rx
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