Open WOD 17.4

Open WOD 17.4

Open WOD 17.4

Complete the following congo-line style in teams of three, with each partner completing the following:

A. For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

Complete the following congo-line style in teams of three, with each partner completing the following:

A. For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Rest Day

A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

B. Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

followed by…

Two sets of:
4-Stop Halting Clean Deadlift x 1 rep @ 90-95%
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and the high hang)
Rest as needed

B. For max reps:
90 seconds of Strict Handstand Push-Ups to a 6″/4″ Deficit
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups to a 4″/2″ Deficit
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

D. Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg

A. Every minute, on the minute, for 15 minutes:
3 Strict Pull-Ups
3 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B. For max reps:
3 Minutes of Assault Bike (for calories)
Rest 2 minutes
3 Minutes of Burpees Over a Box (24″/20″)

A. Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

A. Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat

*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%

C. Three rounds for time of:
21 Calories of Assault Bike
15 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups

D. Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

Please adhere strictly to the 30 second rest periods.