Monday, 30 October 2017


Shoulder Press


Start at 60% 1RM, increase by 5% each set


For Quality and Max reps



“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run


For Time

Compare to Tuesday, 09 May 2017



Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00



Post load and reps, time, and experiences to comments


  1. SWOD: 4@63# (shoulders feeling sore)

    CWOD: 22:30 mods:
    Pistols holding 10# plate
    Clapping PU from 1 knee
    Strict HSPU w/ 1 ab mat
    15PLU/RDs for MU (got all 15 PLU unbroken, no band on RDs)

  2. RhondaMomma says

    7@ 63#

    19:58 Mod
    HSPU to Abmat
    PLU/RD for MU – no bands

    Awesome small but MIGHTY 8:45 class!

  3. Mr. Such says

    SWOD: 8 @ 140#

    CWOD: 27:37 scaled*

    *Pistols w/ green band (thanks D), two ab mats for SHSPU.

    Week 4: Home Grown

  4. darrenandtara says

    D. Swod 4 @155
    CWOD ✅. Moded pistols w blue band.
    Good noon class today. Congrats to Geno for kicking tail on his shoulder presses and Kristen for setting a PR on her press.

  5. 83# x 5 reps
    Cap mods on cwod

  6. SWOD worked up to 130# x9 reps
    CWOD 19:58 scaled with rd and plu instead of mu

  7. CourtnieMcKone says

    4 @ 83#

    1 pistol left at the cap. I was really terrible at this wod.

  8. darrenandtara says

    SWOD: 73x 4
    CWOD: 20ish on the clock after SHSPU – mod w, 1 abmat
    Successful w/ 3 MUs

  9. SWOD: 5@89#s/85%
    CWod: Anna’s Birthday Wod at Vertical
    6rds 25:10 total time RX
    NTFS: don’t let Anna have any more birthdays

    Buy-in: 800m D-Ball carry (at chest in bear hug style)
    Then AMRAP 17 minutes*
    *clock starts when last person finishes the carry (it pays to go fast…it equals more recovery)
    10 HSPU
    30 DU
    21 Single Arm DB Snatch (alternating)
    Cash-Out: 800m D-Ball carry

  10. SWOD: 5 @ 130 lbs

    CWOD: Cap with 5 MUs remaining
    Only did one strict HSPU, then kipping for last 9

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