Saturday, 03 June 2017


Practice 10 minutes on:

Pistol Progression 1

Pistol Progression 2

Pistol Progression 3

Pistol Progression 4


While working on pistols, perform:

Max Long Jump

3 attempts


For Distance

Strength & Conditioning:

Part 1:

Partner up*, then complete as many rounds and reps as possible in 9 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups


For Score

*Equal work each exercise. Must complete each exercise before proceeding to next.


…rest 6 minutes, then…

Part 2:

Solo, complete as many rounds and reps as possible in 7 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees


For Score


…rest 4 minutes, then…

Part 3:

Partner up*, complete as many rounds and reps as possible in 5 minutes of:

2 Strict Pull-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint


For Score

*Alternate Exercises. If you have a vest, wear it (20/14).





Royal Huddleston Burpee Challenge:

Day 119



Post scores and experiences to comments


  1. So Jana … remember asking ape if Saturday’s WOD was gonna be horrible???? Well I think the answer is yes.

  2. White Ape says

    Good skill work on pistols. 107″ long jump

    Partnered with Michael Rodriguez
    Part 1: 204 reps Rx (both sub’d burpees for PU)
    Part 2: 126 reps, DL @ 235#
    Part 3: 71 reps Rx+ (I wore a vest)

    Good WOD. Smaller class today. Most people must have got scared to do work.

  3. Home WOD with hubs.
    He did 135@135# BS
    I did 105@73# BS with 10 matador dips between sets.
    Deceivingly toasty!

  4. allylegg says

    Skill: 84″
    CWOD: partnered with Courtney
    Part 1: 148 (modified pistols doing progression 4 and hspu on the GHD machine)
    Part 2: 110 (95# deadlifts, 45% 1rm)
    Part 3: 59 (used thick blue band on plu)

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