Handstand workshop with Becca Gutstadt
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Row Skill:
Row’d Royalty WODs 17.2 A&B
Row 2000m
For Time
17.2 A: First 1000m time
17.2 B: Total time
Don’t forget to post scores on the Row’d Royalty website!
Conditioning:
5 Strict Handstand Push-ups
7 Front Squats (135/93)*
5 Strict Chest-2-Bar Pull-ups
4 rounds for time
(10:00 cap)
*A squat clean is allowed on any front squat rep that is starting with the bar on the ground. Rx+ FSQ weight over rx, up to 60% of clean 1RM
Mobility:
Hip Capsule – 1:30/side
Spine Smash – 2:00
Super Friend Shoulder Extension – 30 sec x 2
Quad Smash – 1:30/side
Post times and experiences to comments
Skill:
3:40 1000m
7:40 2000m
CWOD:
11:37
115#
not Rx
Skill: 9:46.5
1st 1000: 4:25.7
CWod: 8:00 mod
HSPU w a mat
Strict CTB PLU w blue band
Oh and 63# front squat
Row:
1000m 4.15.2
Total 2000m 8.39.3
CWOD: 6:17, 2 mats for HSPU, 73# bar, banded C2B
1000m row 4:38.5. (500 split 2:19)
Total 2k row 9:11.5 (500 split 2:17)
CWOD 7:07
D.
Row 3:49 & 3:54
CWOD. 7:53. Rx+ @155#. Pretty rough after the row
Row:
17.2A – 3:25.1
17.2B – 6:59.6
CWOD:
7:30 Rx+ @205#
That was exhausting!
17.2A: 4:20
17.2B: 8:29
CWOD: 8:04 Mod HSPU on box, green band plu
Row:
17.2A – 3:38?
17.2B – 7:21
CWOD – 8:41Rx
Skill:
17.2A: 3:40.5
17.2B: 7:18.8
CWOD: 12:35 Rx+ (200#)
4:17.6
8:53.5
CWOD 6:30 scaled with 120# front squat
17.2A: 3:28.8
17.2B: 7:10.0
CWOD: 15:33
1 ab mat for HSPUs
155 lbs FSQ
Purple band for C2B on rounds 2,3&4.
Just worked past cap and completed the 4 rounds (time is actual time to finish 4 rounds).
17.2A 4:01.5
17.2B 8:00.5
Conditioning:
Around 8:00 with 112 front squat
17.2A: 4:31.8
17.2B: 8:51:1
CWOD: 6:48
Banded plu and hspus w/2 ab mats
Minutes 0:00 – 5:00
Complete 2-3 Sets of the following complex with a light load.
Snatch Deadlift + 2 Hang High Pulls (Video) + 1 Hang Squat Snatch
Then, build to 65% of your 1RM Squat Snatch to start on the 5:00.
Minutes 5:00 – 15:00
On the 5:00 – 2 Reps @ 67% of 1RM
On the 6:00 – 2 Reps @ 72% of 1RM
On the 7.00 – 1 Rep @ 77% of 1RM
On the 8:00 – 2 Reps @ 72% of 1RM
On the 9:00 – 2 Reps @ 77% of 1RM
On the 10:00 – 1 Rep @ 82% of 1RM
On the 11:00 – Rest
6 Rounds, “On the 3:00″…
15/12 Calorie Row
10 Power Snatches (95/65)
10 CTB Pull-Ups
4:22
8:55
Folded towel for HSPU
RX strict C2B only had 2 left at time cap
ROW 17.2A: 4:08.8
ROW 17.2B: 8:16.6
CWOD: 13:12 Rx+ (180#)
T.
Row. 4:20.5. & 8:38.8
CWOD. 10:58. Purple band. 1 ab mat.
Row A: 3:32
Row B: 7:10
CWOD: 115# FS, HSPU on 30″ box, Green Band PLU
7:47