Friday, 3/17/2017

Friday, 3/17/2017

set your stations first then go into warm up:

3-5 mins bike/row
3 ways hip stretch

then 2-3 rounds

  • 10 cal row
  • 8 reverse grip press PVC
  • 5 roll over V-sits
  • 8 Boot straper



03/17/2017 - Strength

Score Type:: AMRAP


strategy for 17.4:
DL:
use weightlifting belt
if no struggle sets of 10s then sets of 5s
short breaks

WB:
mark feet position on the floor
wider stance - so you don't go to deep down
reps 20-10-15-10
or 15-10-15-10-5

Row:
setting between 5-9 (stronger you are closer to 9)
keep feet flat (stay off the toes)
seat away from heals
you can use 20 sec hard row 10 sec slower thru all 55 cals

HSPU:
5 or 3 sets if you struggle with HSPU even singles
don't go into failer
mark floor for hands position





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03/17/2017 - WOD

Score Type:: Rounds and Reps

  • AMRAP in 13 minutes
  • 55 Deadlifts (225/155 lbs)
  • 55 Wall Ball Shots (20/14 lbs to 10/9 ft)
  • 55 calorie Row
  • 55 Handstand Push-Ups
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Comments

Bethy Orero

Bethy Orero 8 months, 1 week ago / Reply

03/17/2017 - Strength: 151 reps
Notes: Got to 41Cal row

Christian Picone

Christian Picone 8 months, 1 week ago / Reply

03/17/2017 - WOD: 2 + 11
Notes: 17.4 masters scaled

Veasna Chhun

Veasna Chhun 8 months, 1 week ago / Reply

03/17/2017 - WOD: 194 Reps

David Burnley

David Burnley 8 months, 1 week ago / Reply

03/17/2017 - WOD: 154 Reps

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