Friday 3/18/16

Reversing the order this week… hitting the WOD first, to give everyone a chance to trade off judging each other, then if time allows, we’ll hit the Strength portion. We’ll kick off heats of 16.4 starting at 4:30p for Friday Night Lights. See you there!

Open WOD 16.4

Rx
AMRAP 13
55 Deadlifts – 225/155
55 Wallballs – 20/14 to 10/9′
55 Cals on Rower
55 HSPU

*There are strict standards on the HSPU, so make sure you read the rules here. Prior to starting, you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface your hands will be on, with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with tape. Judges may restore the line between rounds as needed. Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.

Scaled
AMRAP 13
55 Deadlifts – 135/95
55 Wallballs
55 Cals on Rower
55 Hand-Release Pushups

For Scaled athletes, a straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted.

Strength/Skill
EMOM 10
Even: 5 Touch & Go Squat Clean
Start in the neighborhood of 65-70% of your clean max and work up if you can.

Odd: 4-10 Chinups (palms facing you)

Daily Reading
1. 555 lb. world record stone lift
2. Staying Somewhat Healthy While in Vacation Mode
3. Why You Need to Understand Length to Understand Power
4. Should You Be Getting More B Vitamins?

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