Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 102/70kg
55 Wall Balls 9/6kg to 10ft/9ft target
55 Calorie row
55 Handstand Push-Ups
Follow this link to view the standards or watch the video below:
http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2016_EventPDF_16_4_9dsnhe354SDF34s.pdf
https://www.youtube.com/watch?v=w9LHMzGR1hg
IMPORTANT INFORMATION, PLEASE READ IF YOU WILL NOT BE COMPLETING THIS WOD RX:
Workout 16.4 Variations
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg
55 wall balls 9/4kg to 9ft/9ft target
55 calorie row
55 hand release push-ups
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 83/56kg
55 wall balls 9/4kg to 9ft/9ft target
55 calorie row
55 push presses 43/29kg
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg
55 wall balls 6/4kg to a 9ft/9ft target
55 calorie row
55 push presses 29/20kg
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 83/56kg (16-17 y.o.)
61/43kg (14-15 y.o.)
55 wall balls 9/6kg to a 10ft/9ft target (16-17 y.o.)
6/4kg to a 9ft/9ft target (14-15 y.o.)
55 calorie row
55 handstand push-ups
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg (16-17 y.o.)
43/29kg (14-15 y.o.)
55 wall balls 6/4kg to a 9ft/9ft target (16-17 y.o.)
6/4kg to a 9ft/9ft target (14-15 y.o.)
55 calorie row
55 hand-release push-ups
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 102/70kg
55 Wall Balls 9/6kg to 10ft/9ft target
55 Calorie row
55 Handstand Push-Ups
Follow this link to view the standards or watch the video below:
http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2016_EventPDF_16_4_9dsnhe354SDF34s.pdf
https://www.youtube.com/watch?v=w9LHMzGR1hg
IMPORTANT INFORMATION, PLEASE READ IF YOU WILL NOT BE COMPLETING THIS WOD RX:
Workout 16.4 Variations
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg
55 wall balls 9/4kg to 9ft/9ft target
55 calorie row
55 hand release push-ups
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 83/56kg
55 wall balls 9/4kg to 9ft/9ft target
55 calorie row
55 push presses 43/29kg
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg
55 wall balls 6/4kg to a 9ft/9ft target
55 calorie row
55 push presses 29/20kg
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 83/56kg (16-17 y.o.)
61/43kg (14-15 y.o.)
55 wall balls 9/6kg to a 10ft/9ft target (16-17 y.o.)
6/4kg to a 9ft/9ft target (14-15 y.o.)
55 calorie row
55 handstand push-ups
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 61/43kg (16-17 y.o.)
43/29kg (14-15 y.o.)
55 wall balls 6/4kg to a 9ft/9ft target (16-17 y.o.)
6/4kg to a 9ft/9ft target (14-15 y.o.)
55 calorie row
55 hand-release push-ups