WOD Blog
 | Fri, Dec 30 2022 |  |
| Fri Dec 30 2022 Strength Accessory | Fri Dec 30 2022 Deadlift | Open WOD 17.4 |
Open WOD 17.4
(Reps)
'Open Workout 17.4'
13:00 AMRAP:
55 Deadlifts 225/155 185 / 125 lb
55 Wall Balls 20/14 to 10/9 20 / 10 lb to 9ft.
55 Calorie Row
55 Handstand Pushups 55 Push Presses 95 / 65
Score: Total reps
Ways to break up 55 reps...
2 Sets: 35-20
3 Sets: 25-15-15
4 Sets: 15-15-15-10
5 Sets: 13-12-11-10-9
6 Sets: 12-11-10-9-7-6
7 Sets: 10-8-8-8-7-7-7
8 Sets: 8-8-8-7-7-7-5-5
- Choose the most manageable break-up strategy that calls for minimal rest between sets.
- Let's keep focused on getting to the rower so we can recover a bit after the first half of the workout.
- The row will be a grind but if we can focus on a number of calories we want to get each minute, it will make the row go by faster. A solid place to be is 15/12 calories a minute.
- The HSPU will also be a grind for most athletes. Find those manageable sets and see if you can get back to the barbell.
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