Wednesday, 11 October 2017

Strong work MP Charlie, aka “Shameless”!!



300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups


3 rounds for time

Compare to Friday, 14 October 2016


Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

Rest 1 minutes


3 rounds for quality

*Try to increase weight each round.



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



Post time and experiences to comments


  1. Love me some Team Shameless!❤️

  2. First day back in the gym post-competition… harder than I thought it would be.

    19:24 – mod pistols and did 10 PLU/10 Dips instead of the MU’s

    KB Squats:
    18’s, 25’s, 35’s
    Waiter walks: 18’s, 20’s, 30’s

  3. allylegg says

    Made it through the push-ups on third round
    Modified the shoulder touches by doing wall facing handstand during rounds 2 and 3, banded and kipping plu, banded ring dips. I was excited to do pistols rx and held a 15# kb to help stabilize per Tara’s recommendation : ) so idk if that’s fully rx or not buuutttt, whatevs!

  4. CWOD: 19:28 Rx

  5. CourtnieMcKone says

    Shoulder touches facing the wall, pistols to 16in box, 2:1 plus and banded dips

  6. CWOD: 28:10. Mod: 10# weighted lunges for pistols, ab mat sit-ups, PLU/dips for MUs, Hand raising PUs on one knee.
    Fire alarm went off and conveniently made me miss the skills WOD.

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