17.4

17 Point 4 is 16 point 4

Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlift 225/155

55 Wall Ball 20/14

55 Calorie Row

55 Handstand Push Ups

Efficiency Tips

DEADLIFT

Avoid a high rep start that leads to very small sets with large breaks.  Smart pacing will lead to a quicker overall finish.

Abs must be ON!  Keep arms long.  Push your shoulders and rip cage straight down (avoid shrugging up on the barbell).

Set Options:

11 sets of 5

10-9-8-7-6-5-4-3-2-1

WALL BALL

Time to push!  You can recover on the 1st few calories on the row.

Avoid long breaks between sets.

Set Options:

25-15-15

15-10-10-10-10

15-15-15-10

ROW

Get on that rower immediately and recover the 1st 5 calories.

Back off at 50 calories to prepare for the wall ball.

HSPU

Immediately start your 1st set!

Core must be ON!

Heels flexed (not toes pointed) to hit that standard line.

Squeeze your glutes & kip toward the ceiling to keep butt off the wall.

If needed, bring hands closer in if you are having trouble hitting that standard line.

HR PUSH UPS

Immediately start your 1st set.

Core must be ON!

Drive hips up at the same times as shoulders (worming push-ups are a no rep).

Quick, low hand release.

 

Movement Standards

DEADLIFT

Traditional deadlift with hands outside knees.  No sumo deadlift.  Full hip extension, arms straight, no bouncing.  

WALL BALL

Squat, then shoot. Center of the ball must hit at or above the target.  Balls not caught must come to rest on the ground (no catching on the bounce).

CALORIE ROW

Athlete cannot get off rower until 55 calories are reached. 

HSPU

Every rep begins and end with the athlete in a handstand.  Athlete's heels must start each rep above the marked line and in contact with the wall.  Athlete's hands must remain inside the pre-marked box.  At the bottom, athlete's head must make contact with the ground.  

HR PUSH UP

A straight body position must be maintained.  No snaking or pushing up from the knees is allowed.  Elbows must lock out at the top.  At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted completely off the ground.  

MASTERS PUSH PRESS

No push jerks are allowed.  Once the barbell leaves the shoulders, the hips and knees must remain straight until the barbell is locked out.