Friday, March 18, 2016

16.4 - Deads, WBS, Row, HSPU


WOD
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Barbell & Accessory 
A) Deadlifts 5-5-5 (work to a heavy set or 5 Rep Max)
B) Strict Push-ups (3 sec down, 3 sec pause, 3 sec up), 5x5
C) Mobility, 5x2 mins
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Foundations
Partner WOD / AMRAP 20 / Tag in & out as needed
66 KBS, 55/35 | Masters (50+), 45/25
66 Thrusters, 65/45 | Masters (50+), 55/35
660 Single-unders
66 Hand Release Push-ups


Conditioning 
"16.4" RX'd
AMRAP 13
55 Deads 225/155#  |  Masters (55+), 185/125#
55 WBS 20/14#  |  Masters (55+), 20# to 9'/14# to 9'
55 Cal Row
55 Handstand Push-ups  |  Masters (55+), Push Press 95/65#

"16.4" Scaled
AMRAP 13
55 Deads 135/95#  |   Masters (55+), 135/95
55 WBS 20# to 9'/10# to 9'  |   Masters (55+), 14# to 9'/10# to 9'
55 Cal Row
55 Hand Release Push-ups  |  Masters (55+), Push Press 65/45#


Competition
For time (20 Cap)
5 Sled Push, 2/1
40 GHDSU
4 Sled Push, 3/2
30 GHDSU
3 Sled Push, 4/3
20 GHDSU
2 Sled Push, 5/4
10 GHDSU
1 Sled Push, 6/5



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