Friday, March 18, 2016

16.4 DL-WBS-Row-HSPU

Friday, March 18, 2016

Coach Ben

(11AM) about 9 of us including Val, Ericka, Revel, and me

Warm Up

3 rounds of row, sit-ups/rolls, push-ups, squats/squat jumps.  Then warm up with 3 rounds of dead lifts, wall balls, and handstand kick-ups.


13 minute AMRAP of 55 dead lifts, 55 wall balls, 55 calorie row and 55 handstand push-ups/hand release push-ups.

I judged Val first and she got 188 reps doing the workout Rx at 155#, 14# wall ball to 9', and hand stand push-ups.

I did the event scaled at 135# dead lifts, 20# wall ball to 9', same row and hand release push-ups which I did not make it to.  I elected to wear lifting shoes and a belt.  I am glad I wore both as my form started to break down on the wall ball shots.

I started the dead lifts doing sets of 7 which went pretty well.  I wrapped the deadlifts up at 3:30.  The wall balls were much worse and I aimed for sets of 5 and still got a couple of "no reps."  I finished the wall balls at 8:36.  I started the row shooting for 800 calories/hour but was constantly dipping into the 700 calories/hour range.  With a minute left to go, I really amped it up and was at 1000 calories/hour for 30 seconds before blowing up.  I finished the row at 12:56 and could not even get out of the straps before time was called.  Overall score was 165 scaled reps.

Cool down with foam roller and squat against wall.

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