Strong work MP Charlie, aka “Shameless”!!
Conditioning:
300m Run
25 Sit-ups
20 Shoulder Touches
15 Alternating Hand Raising Push-ups
10 Pistols
5 Muscle-ups
3 rounds for time
Compare to Friday, 14 October 2016
Stability Work:
10 Double Kettlebell Front Squats*
40m Kettlebell Waiter Walks*
Rest 1 minutes
3 rounds for quality
*Try to increase weight each round.
Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time and experiences to comments
Love me some Team Shameless!❤️
First day back in the gym post-competition… harder than I thought it would be.
19:24 – mod pistols and did 10 PLU/10 Dips instead of the MU’s
KB Squats:
18’s, 25’s, 35’s
Waiter walks: 18’s, 20’s, 30’s
Made it through the push-ups on third round
Modified the shoulder touches by doing wall facing handstand during rounds 2 and 3, banded and kipping plu, banded ring dips. I was excited to do pistols rx and held a 15# kb to help stabilize per Tara’s recommendation : ) so idk if that’s fully rx or not buuutttt, whatevs!
Strong work on those pistols girl!!
CWOD: 19:28 Rx
CWOD:
25:12
Shoulder touches facing the wall, pistols to 16in box, 2:1 plus and banded dips
CWOD: 28:10. Mod: 10# weighted lunges for pistols, ab mat sit-ups, PLU/dips for MUs, Hand raising PUs on one knee.
Fire alarm went off and conveniently made me miss the skills WOD.