17.4

17
Mar

17.4

What you need to know:

-Theme is “Rock the Shamrock” – let’s see the green!
-ALL classes will be performing this workout today (same as last week).
-Registration in Zen Planner for evening Heats are posted. Please register BEFORE 12pm. Once a heat is full, that’s it.
-Judges – same as last week – please sign-up on the whiteboard when you arrive at the gym.
-First heat will start at 5:20. 

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

SCALED

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Please watch the video below for all the movement standards.

Compare to March 18/16

[youtube=https://www.youtube.com/watch?v=UNobmdSjB58]

33 Responses

  1. Shawn J

    Mob WUx1
    20 cal row
    Group WU Mob

    Deadlift

    55 deadlifts @135#
    55 wall-ball shots 20#@ 9′
    55-calorie row
    55 hand release push-ups

    200 reps at cap. Same as last year 🙂

  2. MARK D

    MOB + Group WU & MOB

    55 deadlifts – 80# KB
    55 wall-ball shots – 14#
    55-calorie row
    55 handstand push-ups – HRPU

    REPS: 205

  3. Mob WUx1
    20 cal row
    Group WU Mob

    17.4 as Scalled
    Total–>248 reps
    Got 1 round and 28 deadlifts

    Well done Shawn and Mark!

    Thanks for judging and coaching Mario!

  4. Christie

    Group MOB 10 rep practice of each movement

    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts 95#
    55 wall-ball shots 10#
    55-calorie row
    55 hand release push-ups

    156 reps … 30 more calories than last year! Was 3 minutes ahead of my pace from LY so I’ll take that. Thanks for the pacing tips Matt and coming to judge me Chris. Have fun tonight all 🙂

  5. Mel G

    Rx – 165. Tie breaker time 12:10.
    Goal was to get off the rower…1 HSPU would have been great…next time! 🙂

    Thanks Jeff for judging me! Good job fellow Leprechauns. Joanna…those rainbow shots were the best!

  6. Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

    What an amazing night! Fist of all, loved the throwback tunes!
    I was excited to try this one again to compare my progress..
    179 reps! 9 more crappy push-ups!
    It seems this whole week has been about push-ups!
    On a good note I am getting better at them( I think)

  7. Marcel

    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

    Total Reps – 193 reps, 10:48 tiebreak

    Did this WOD RX’d last year, but this year I am scaling all the Open WODs.

  8. Mario B

    17.4 RX.
    171 reps
    Goal was to get off the rower. Got 6 HSPU!

    Did scaled last year and got 215, so happy with this results!!

    Good job everyone!! And thanks Kevin and Joanna for hosting!!

  9. Kevin

    Rx’d
    197 rep (3 shy of goal)

    DL – 11-11-11-8-8-singles (3:17)
    WB – 43+12 (too many no reps) (5:38)
    Row – 3:02 (8:40)
    HS – 7-7-6-4-3-2-2-1

  10. 17.4 Rx
    DL-5s
    WB-25-10-10-10
    Row-steady above 1000-1200cal/h
    HSPU-4 singles

    169 – tiebreak 9:55

    Extremely happy to have gotten any HSPU as it was my first ones. The cheering helped as always, it was awesome!!

    Thanks Rob for guiding me through!

  11. Jackie

    Fun night at the gym!

    17.4
    Masters RX
    156 reps

    16.4
    Masters scales
    177 reps

    Thanks for judging Aubrey, and for keeping me moving!

  12. Vince P

    17.4 scaled – 86 reps
    55 deadlifts @ 135# (4:30)
    31 wall balls @ 20#/9′ took the rest of the time

    Well it’s 86 more reps than last year 😉

  13. Nick

    17.4 Scaled

    195 rep with tie break of 10:55. 82 rep PR from last year. Really happy with this considering I wanted to just do a little better on the rowing.

    Deadlifts ( 11-11-11-10-6-6 guessing on the last 3 as I had some no reps in there somewhere)

    Wall balls were broken up in sets of 4-5 and finished around the 7 min mark I believe

    Finished Cateries

    30 hand release push ups

  14. Heidi

    17.4 Masters Scaled

    13 minute AMRAP
    55 Dead Lift @ 95#
    55 Wall Balls 10# @ 9′
    55 Calorie Row
    55 Hand Release Push Ups

    Completed 17 HR Push ups for total score of 182
    Did DL in 5 sets of 10 + 5 (Should have done 5 sets of 11)
    WB’s: 1st set of ten & the rest in sets of 5. Tried to keep my breaks short
    Surprisingly, the Row was the worst of it for me. I was so gassed.

    Compare to last year where I did this one RX’d, but didn’t even make it off the WB in 2016 (105 reps), so scaling was definitely the best option for increased intensity & a better work out.

  15. Matt D

    17.4 SCALED

    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts (135#)
    55 wall-ball shots (20lbs @ 9FT)
    55-calorie row
    55 hand release push-ups

    Total Reps: 205

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