16.4 - How Chipper Are You?

First off, congrats to Ashley and all the others in classes last night who guessed deadlifts and HSPUs!  We've got plenty of those in this nasty little chipper, along with more pulling on the rower and more pushing with the wall balls.  This one is going test how well-rounded an athlete you are.  Here are the details:

Rx’d

13 minute AMRAP:
- 55 deadlifts
- 55 wall-ball shots
- 55-calorie row
- 55 handstand push-ups
Men 225#, 20# ball to 10' target
Women 155#, 14# ball to 9' target

Scaled

13 minute AMRAP:
- 55 deadlifts
- 55 wall-ball shots
- 55-calorie row
- 55 hand-release push-ups
Men 135#, 20# ball to 9' target
Women 95#, 10# ball to 9' target

Tips for this week:

  • Most people are probably immediately thinking about those HSPUs, but you've gotta get there first.  How you break up the first three movements will be key to having time AND energy to tackle the HSPUs.
  • We've covered a lot on rowing this last year in classes.  Time to put those tips to the test (i.e. higher vs. lower damper, higher vs. lower stroke rate).  There's not a clear right or wrong, just what works best for you.
  • Review the standards for the HSPUs and make sure you practice with someone watching.  Having a vocal judge telling you how close you are to the line will be very helpful.  Hands closer together, hands closer to the wall, a neutral spine (not over-arched), and pointing your toes DOWN are all ways to get your heels higher up the wall.

Want to know what it's REALLY going to feel like? Watch our very own Lisa and Adrian take on 16.4 for WODwell!

Standards video

Rudy from Outlaw breaks it down like few can