Conditioning:
Row’d Royalty 17.3+
Complete as many reps as possible in 14 minutes of:
1000m Row
10 Chest-2-Bar Pull-ups
800m Row
20 Chest-2-Bar Pull-ups
600m Row
30 Chest-2-Bar Pull-ups
800m Row
20 Chest-2-Bar Pull-ups
1000m Row
10 Chest-2-Bar Pull-ups
Max Meters in remaining time
For score
Strength:
Shoulder Press
5-5-5-5-5
For max load
Flexibility/Mobility:
Barbell Shoulder Smash – 1:30/arm
Quad Smash – 1:30/leg
Spine Smash – 2:00
Post score, max load, and experiences to comments
Good lawd this is gonna hurt!
Yes it did!
Row’d Royalty 2330
SWOD
5@78% (60#)
3@85% (65#)
24:06, regular PLU (30)
SP: 5@65#, 90%
2406m
CWOD:
2503 Rx
SWOD:
165# x5
Lats were blown up front the CWOD!
CWOD: 2198 – banded PLU
SWOD: 5×65# (90%)
4×70# (95%)
CWOD:
1829 Rx
SWOD:
5@115
Push-up Challenge # 12 ✅
CWOD: 2445 Rx
SWOD: 130 lbs
Per scoring update: 2451 Rx
Completed 600m row, and then 21/30 PLUs
CWOD 2450 with pull ups not c2b.
SWOD worked up to 5x 145# or 86%
CWOD: 2433 Rx. If I would have gone 2nd heat or done this one over, I would have gamed it to about 2399M and given it one big pull.
SWOD: 5@145#, 3@155# (85%)
Shoulda, Coulda, Woulda
Upon updated scoring explanation, CWOD: 2457 Rx. 27 C2B in the round of 30.
CWOD 2415 did HRPU sore elbow
SWOD 5 reps at 88#
I did this wod with 800/600/400m runs in place of rows. Had completed 1700m running at cap.
SWOD: 78# 5RM. 5# PR from when I just did this two weeks ago! Been working on my belly breathing and it helped a LOT with this lift!