Monday, 24 July 2017

 

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

Comments

  1. Daniel says

    Good lawd this is gonna hurt!

  2. Row’d Royalty 2330

    SWOD
    5@78% (60#)
    3@85% (65#)

  3. sflynn says

    24:06, regular PLU (30)
    SP: 5@65#, 90%

  4. White Ape says

    CWOD:
    2503 Rx

    SWOD:
    165# x5

    Lats were blown up front the CWOD!

  5. CWOD: 2198 – banded PLU

    SWOD: 5×65# (90%)
    4×70# (95%)

  6. schumer says

    CWOD:
    1829 Rx
    SWOD:
    5@115

  7. Push-up Challenge # 12 ✅

    CWOD: 2445 Rx

    SWOD: 130 lbs

  8. Daniel says

    CWOD 2450 with pull ups not c2b.
    SWOD worked up to 5x 145# or 86%

  9. Muffin Man says

    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%)

  10. CWOD 2415 did HRPU sore elbow
    SWOD 5 reps at 88#

  11. 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!

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