WOW 180317 – “OPEN 17.4” –
WARM UP
Complete 4 rounds not for time
15 Air Squats
20 PVC Pass Throughs
10 Cal Row/100m Run
10 Wall Balls
MOBILITY & SKILLS
Hips – Shoulders – Wall Ball (Clean & Shots) – HSPU
CONDITIONING “OPEN 17.4”
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
Rx’d: (Ages 16-54)
Men deadlift 102Kg. and throw 9Kg. ball to 10-ft. target
Women deadlift 70Kg. and throw 6Kg. ball to 9-ft. target
Scaled: (Ages 16-54)
Men deadlift 61Kg, throw 9Kg. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 43Kg, throw 6Kg. ball to 9-ft. target and
perform hand-release push-ups
ACCESSORY WORK
Super Set 1:
Dumbbell bench press 5×12-15
Double dumbbell bent row 5×10-12
Super Set 2:
Incline barbell bench press 4×10-12
Wide-grip lat pulldowns 4×12-15
Super Set 3:
Dumbells Flyes on bench 3×15-20
Dumbbell pullovers on bench 3×10-12
Giant Set 1
Barbell curl 3×15-20
Seated alternating dumbbell curls 3×20
Dumbbell preacher curls 3×10-12
Standing dumbbell hammer curls 3×10-12
Giant Set 2
Close Grip push-ups 3×12-15
Barbell skullcrushers 3×10-12
Ring dips 3×10-12
Dumbells kick back 3×10-12/arm
