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Wednesday's WOD

  • ChalkDust CrossFit 46 Village Pointe Drive Powell, OH, 43065 United States (map)

Wednesday, January 18, 2017

Skill/Strength:

5 SETS MAX REPS: STRICT WEIGHTED PULLUPS
Pick a weight and try to achieve highest rep count
Suggested Guys: 35lbs, Girls: 10lbs

5 SETS: MAX TIME ECCENTRIC PULLUP
Max Time Eccentric Pullup (slow decent) time ends when you fail, make sure you do your weighted pullups/Box Pullups first!

WOD:

OPEN 16.4

13 Minutes to complete:
55 Deadlift (225/155)
55 Wall Ball (20/14)
55 Calorie Row
55 Handstand Pushup

OPEN 16.4 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

Accessory Work:

Longest broad jump (4 attempts)

Earlier Event: January 17
Tuesday's WOD
Later Event: January 19
Thursday's WOD