17.4 is... so obvious it was almost a surprise

Given what's left of the movements we see almost every Open, plus the fact that we haven't had a repeat yet, made 16.4 the obvious choice. So obvious that many of us thought that's why it WOULDN'T be 16.4. But typical Dave Castro still managed to surprise (some of) us. No 16.4 with DBs, no 16.4 but in reverse. Simply 16.4. Again.

Rx’d

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

Scaled

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

Masters 55+

13 minute AMRAP:
- 55 deadlifts (185/125)
- 55 wall-balls
- 55-calorie row
- 55 push press (95/65)
Men 20# ball to 9' target
Women 10# ball to 9' target

Predictor - Out of 45 guesses, the most-guessed movement was DUs. But clearly many of you weren't fooled by the reverse psychology, as EIGHT people correctly guessed 16.4 for this week. The Mambas got the most, with captain Adrian, Amelia, Dock, and Terry guessing it. Captains Hayley and Steve, plus Cormac from the Ultimates, and Yana from 2Fit2Quit also nailed it. Shout out to Dock for his 2nd prediction of 2017!  Because there is no clear winner here, we're giving 1 point to all of these participants.

Tips for this week:

  • I mentioned this last year - how you break up the first three movements will be key to having time AND energy to tackle the HSPUs. Play to your strengths and push where it's best for you. It's not a cakewalk to get to the 4th movement.
  • The DLs seemed to hit people the hardest for soreness in the days following.  Get your glutes nice and ready for this (add some Russian KBS to your warmup), and follow up 17.4 with a LONG pigeon stretch. Remind yourself to tuck your chin a little on your DLs to avoid chicken-necking. And don't reach for the extra reps with these - cut yourself short of failure to keep good form.
  • 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.

Movement Standards

WODwell at UB with Adrian and Lisa for 16.4

Live Announcement Show

If you really like to geek out - Rudy from Outlaw on 16.4

Remember, 5/6pm classes on Fridays are CANCELLED. We'll run heats of 17.4 starting at 5pm. Come in, sign up for a heat, warm yourself up, hit the workout, then stay for the next heat to judge. You DO NOT have to be in the House Cup or registered for the Open in order to participate. Stay around as long as you like! Open Fridays at UB are epic :-)