COMPETE – 23.02.17

Complete as many reps as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots (14/20 lb) (9/10 ft)

30 cleans (95/135 lb)

20 muscle-ups

WARM-UP：

On a 6:00 clock:

10 PVC pass-throughs

5 med-ball ground-to-overheads

5 med-ball thrusters (reach for the lockout)

5 false-grip ring rows

5 low ring muscle-up transitions

2 sets:

5 kip swings

5 wall-ball shots

2 sets:

5 kipping knee raises

5 wall-ball shots

1 set:

5 toes-to-bars

5 wall-ball shots

1-2 sets:

5 pulls on the rower

5 toes-to-bars (or scaled variation)

3 cleans as singles

1-5 muscle-ups (or scaled variation)

ACCESSORY - I

4 sets:

12 GHD glute hamstring raises

15 weighted sit-ups

20 banded side steps (moving right)

20 banded side steps (moving left)

NOTES

In Accessory – I, see the video below for the GHD glute hamstring raises.

Use a DB or medicine ball to weight the sit-ups. Feel free to increase the load with each set.

On the banded side steps, keep your feet far enough apart that you can keep tension on the band the entire time. Double-looping the band may help.

GHD glute hamstring raise

STRETCHING

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg