WORKOUT 16.4
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*
Class times: 6am, 7am, noon, 5:30, 7pm – ALL AT WHITE OAK
VARIATIONS
Rx’d: 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: 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
*hand-release push-ups
Masters 55+: Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb., Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+: Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb., Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
Rx’d: 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: 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
*hand-release push-ups
Masters 55+: Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb., Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+: Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb., Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
ROUND
DEADLIFT (55) WALL BALL (55)
ROW (55)
HSPU (55)
|
Teens 14-17: Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target, Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target, Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target, Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
Scaled Teens: Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target, Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target, Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target, Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target |
*hand-release push-ups