WOD
“Open 17.4”
AMRAP 13
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Handstand Push Ups
Weight: 225/155, 20/14
AMRAP 13
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Abmat Handstand Push Ups
Weight: 155/105, 14/10
AMRAP 13
35 Deadlifts
35 Wall Balls
35 Calorie Row
35 Seated DB Press
Weight: 135/95, 10/6
WOD GUIDANCE & GOALS
We LOVE a good Open workout! Start with 10-15 deadlifts, step over your bar, and do another set of 10-15 until 55 reps are completed. Do not go to failure. For the wall balls, do sets of 20/20/10 or 15/15/15/10. The row will take around 3-5 minutes to complete, then chip away at handstand push ups in sets of 5 reps. Target 175+ reps (that’s 10 hspu.)
Post Reps to Comments. Compare Scores HERE.
184 MCx
110 MCx
October 2017 120 — but did wall balls (10#) first
March 2017 68 rx
182
172 MCx
(2 minutes to do 7 hspu…)
Last time:
142 w/135#dl and 14#wb
Nice work!
Yeah Kate!!
172
135#/12# Wb/20# press
179 MCx
DL – 20 / 5 / 10 fast singles
Row – 1100 / 900 last ten cal
WB – 15 / 5
Hspu – 5 / 3 / 1’s
Small sets of hspu next time
165. 185# 20# box hspu
MCx. I think I got thru with wall balls or had few more to go. Lost count in the end. 🤷♀️
Goal is to get to handstand push-ups- Next time😀
Awesome!!
177 Mcx
Last time 172 with 1 abmat
167- 1 ab mat
158 @ 125# in 2017
172 MCx
184 MCx
10/26/17 – 195 Rx
3/17/17 – 195 Rx
1/27/17 – 194 Rx
3/18/16 – 186 Rx
185mcx
152 — 135# DLs in sets of 5, 14# WB
10.26.17 133 — 135# DLs, 16# WB
3-17-17 158 — 135# DLs, 20# WB @ 9″
1-27-16 133 — 135# DLs 14# WB
184 mcx (19 hspu)
deads just smushed me.
172 185#
171 105#/6#WB/2 AbMats +15# plate-
170 MCx. (Strict HSPUs)