Daily WOD – Mar 17, 2017

“Open 17.4”

AMRAP in 13 minutes of:

  • 55 deadlifts (225/155#)
  • 55 wallballs (20/14# to 10/9′)
  • 55 calorie row
  • 55 handstand push ups

WOD Notes: One year ago – to the day – we completed Open 16.4 (compare to: 160317). Today’s WOD is an exact repeat! We also completed this as the Daily WOD on 170207. Above is the Rx version of the workout. If you are competing, be sure to read the official description and standards, HERE. Variations are listed below.

  • Open Scale – deadlift (135/95#), wallball (20/10# to 9/9′), hand release push ups
  • Masters – deadlift (185/125#), wallball (20/10# to 9/9′), push press (95/65#)
  • Master Scale – deadlift (135/95#), wallball (14/10# to 9/9′), push press(65/45#)

**Safety Note – For non-competitors, the deadlift weight should not exceed 65% of your 1 rep max. For competitors, the deadlift may not exceed 75% of your 1RM. Additionally, to encourage you to make safe/wise choices, any competitors who do not complete at least 56 reps (55 deadlifts plus 1 wall ball) will be given a score of 1.**

Logistics Notes: Due to the limited number of rowers, large classes will need to run 3 heats. Please show up early to warm up if you are able to.

Community Notes: Happy birthday Filchner!

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This Post Has 7 Comments

  1. Happy birthday!!

  2. Happy Hour Results

    Erin 169 10:14 Rx
    Ryan I 173 8:07 Rx
    Rocco 96 6:59 Rx
    Ray 110 Rx (no tiebreak recorded)
    Erik 181 10:35 (Masters Rx)
    Joe S 🙂
    Stuart 208 (110, 12#)
    Kerry 155 (85, OS)
    Sara 201 (70, 6#)
    Janet 190 (115, RB PU)
    Karen 170 (125, BPU)
    Mel 165 11:55 Rx
    Dave 183 8:35 Rx
    Curtis 138 10:46 Rx
    Derek 170 OS (no tiebreak recorded)

  3. 4pm!!!

    Vollmer 137 (9:46) Rx
    Mike C 168 (10:41) Rx
    Pat B 131 (11:14) Rx
    DK 149 (10:00) Rx
    John C 179 (11:57) MScale
    Nik 194 (10:04) Rx
    Kerri 154 @ 135#
    Brooks 165 (12:59) Rx
    Brian W 166 (12:41) Rx
    Heather 131 (13:00) Rx
    Tav 169 (10:59) Rx
    Austin 185 (10:16) Rx
    Jeff 169 (10:58) Rx
    Vicki 165 (12:38) Rx

  4. Results:
    Marissa W. 155 (8#, walking lunges)
    Megan S. 128 (65#, 8#, airbike)
    Eric M. 180 (75 BS, 14# pull up)
    Ken 179 (105, 10#, push up)
    Duris 174 Rx
    Moira 202 (45#, Lunges, sit ups)
    Filchner 190 (185, push up)
    Robbie 185 Rx
    Kyle 208 (pu, 85)
    Brianna 156 (65, 10#)
    Shawn 165 (135, bike)
    Caba 173 (135, push ups)

    Open
    Wes 55 OS
    Danielle 100 Rx (4:27)
    Craig 165 Rx (10:50)
    Ed 128 Rx (11:32)
    Elissa 171 Rx (11:19)
    Ash 26 Rx
    Frank 89 Rx (8:45)
    Jenn 180 Rx (11:09)
    Ceil 87 Rx (4:33)
    KTS 179 Rx (11:04)
    Emma 112 Rx (12:45)
    Missy 86 Rx (8:29)
    John 191 Rx (7:25)
    Christine 165 OS (12:59)
    Paull 111 Rx (12:48)
    Andrew 136 Rx (11:13)
    Betsy 153 MRx (10:56)
    Fili 150 Rx (10:11)
    Tom S. 73 Rx 11:29
    Dave S. 125 OS (10:30)
    Dave C. 55 OS
    Brian F. 199 scale
    Pugh 173 Rx (11:46)
    JImbo 144 Rx (10:37)
    Lombardi 142 Rx (10:05)
    Luke 186 OS (10:40)
    Nicole 127 Rx (11:35)
    Steve P. 112 Rx (12:36)

    5:00 pm class
    Bob B. 165 Rx (12:35)
    Tim C. 198 OS (9:59)
    JIm C. 111 Rx (12:55)
    Tina 84 Rx (7:00)
    Alexa 105 Rx (6:35)
    Rob G. 132 Rx (11:25)
    Bob K. 147 Rx (10:35)
    Patrick S. 170 Rx (10:20)
    Dan E> 172 Rx (11:50)
    Nikki K. 122 Rx (11:58)
    Kristen K. 85 (85#, 10#)
    Kenny 175 MRx
    EQ 200 (65#, PP)
    Caine 🙂
    Dennis 140 (205#)

  5. Sunday 11:00am

    Kelly D. 75 (10:47) Rx
    Chris M. 101 (9:17) Rx
    Smith 165 (12:48) Rx

    1. Correction: 12:47 for Smith.

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