Congratulations to Christa and Norka on their first comp! Strong work ladies!
Conditioning:
Complete as many as possible in 10 minutes of:
300m Run
10 Toes-2-Bar
10m Handstand Walk
10 Weighted Box Step-ups (50/35)* @ (24/20”)
For Score
*While holding a (50/35) DB in each hand
Strength:
10 rounds of:
4 Strict Pull-ups
3 Shoulder Press*
For max load
*Each round, increase load
Mobility:
Eye of the Needle – 1:00/side
Reclined Spinal Twist – 1:00/side
Hip Capsule – 1:00/side
Overhead Distraction – 1:00/side
Post score, load, and experiences to comments
Congrats to the Swole Sisters!!!❤️
CWOD: 76 Rx with row option (don’t do row next time. Grip killer)
SWOD: 3@70#, 2@72#
CWOD:
82 MOD
Shoulder touches facing wall
25# DB / 20″ Box
SWOD:
RX PLU
3@70 (95%)
CWOD: 104 Scaled (10 HSPU)
SWOD: 3 @ 155 86%
Worked multiple grips on vertical pulls. Mainly chin-ups.
Good workout today. I don’t walk on my hands. End of story.
CWOD: 90 scaled (20 shoulder touches)
SWOD: 2 @ 155#
Congrats ladies. You should be very proud of the work you put in!!
D. CWOD. 85. Rx. 2 rounds of HS walks unbroken. Step ups were sneaky brutal. Didn’t see it coming.
Swod. Up to 2 at 175#. Got to work on breathing and touch and go’s.
Successful stupid human tricks on strict pull-ups.
Good workout today. Got better at stuff.
66 scaled with 20 shoulder touches and used 20″ box with 50# dumbbells
SWOD 1@ 160#
Got through step ups on round 2 and 100 m run. Static handstand holds
87# x3.
CWOD: 86 Rx
SWOD: 3@83#, Rx PLU
Afterward kept lifting and got a Shoulder Press 1RM PR of 98#! 6#PR.
CWOD:
98 reps
Mod hs walk with 20 shoulder touches
SWOD:
175 x 3
Shoulder feeling ok, but weak.