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]
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 🙂
MOB + Group WU & MOB
55 deadlifts – 80# KB
55 wall-ball shots – 14#
55-calorie row
55 handstand push-ups – HRPU
REPS: 205
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!
tie break 11:53
That’s flying Gabe!! Good job!
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 🙂
Tie break was 8:10
17.4 Scaled
1 completed round 9DL
Had to to it in Saint-Jean-sur-Richelieu…
Have fun tonight!
17.4 RX
98 total reps
32 reps PR from 16.4 very happy with my result. Thank you for judging me Mario.
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!
17.4 scale
rep 205
thank Jackie for judging
17.4 RX
total = 165 repss finished rowing with 5 seconds left
PR of 4 reps
thanks for judging Rob
Rx 55
201 reps. 7 rep or so I’m o.k. with that. Happy St Patrick’s day everyone!
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)
17.4 Rx: 188 reps
PR of 14 HSPU & about 40 seconds quicker off the rower from 16.4 😊
Thanks again for being my calming judge, Shane!
WOD Rx
165 reps tie breaker time 10:28 (4 sec slower but after the week I had, pretty happy)
Great job everyone 😉
17.4 RX
165 reps.
29 rep PR.
Thanks so much Shane and everyone for all your support!
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.
Thanks for judging me Remi.
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!!
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
Wod scaled – 184 reps
10 rep PR over last year and 39 seconds quicker off the rower.
Thanks for judging and coaching me through the row Matt!!
17.4 scaled.
133 reps. 10:55 tie break time.
30 reps more than last year! My goal was 111 reps, so super happy with this!!
17.4 Scaled
164 reps…1 calorie shy…should have paid attention to rowing pace…next time 🙂
Thanks Marcel for judging and coaching…
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!
That was an amazing accomplishment Del. Wow!
Good job Del!!
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!
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 😉
You rocked it!
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
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.
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