Wednesday, 04 April 2018

Conditioning:

10 Chest-2-Bar Pull-ups

16 Alternating Pistols

25-ft Handstand Walking

16/12 Calories Rowed

10 Ring Dips

 

4 rounds for time

 

Strength:

Overhead Squat

8-rep max

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

Overhead Distraction w/ External Bias – 1:30/side

Barbell Biceps Smash – 1:00/side

 

 

Post time, load, and experiences to comments

Comments

  1. megancyork says:

    22:46
    Got a good 8 at 48#… I think my 1 rep overhead is closer to 100 than I thought.

  2. allylegg says:

    CWOD: 153 mod plu. I attempted c2b the first two rounds and then just did kipping chin over bar the third round

    SWOD: 8 @ 80#

  3. White Ape says:

    CWOD:
    19:08 Rx
    Games standard on HS walk

    SWOD:
    6.75 @ 225#
    Shoulders smoked. And so was right hip. Got stuck halfway up on 6. Lost #7 at the top after letting it drift forward.

  4. Manny says:

    SWOD: fail (7 x 205 lbs (82%))

    CWOD: 18:40 Scaled
    50’ Bear Crawls

  5. sflynn says:

    Got through 12 pistols into 4th round at 21:00 cap. (Pistols holding 2.5#, need to work full depth)Did not do surprise DU buy-in due to “wardrobe malfunction”. This mama can’t be “surprised” with DUs. 😉
    Takeaway: I love HS walks, but really need to work everything else, lol.
    OHS: 6@110# (80%)
    Still not feeling fully energized. :-/

  6. Norka says:

    CWOD: 169 (in 4th round was on 10th jumping C2B plu when
    3:1 singles
    Bear crawl
    Banded (red) ring dips
    Boxed pistols

    SWOD: 8 reps at 80% 60#

  7. Muffin Man says:

    CWOD: 17:36 Rx
    SWOD: 170# (80% of 1RM)

  8. CourtnieMcKone says:

    CWOD:
    3 rounds of:
    15 cal bike
    30 ghds
    10 hspu

    SWOD:
    8 @108#

  9. Kirby says:

    CWOD: 14 pistols into 4th round. Pistols w/ 10# plate, dips with red band. Not feeling my best tonight.
    SWOD: 8×90# (80%)

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