Tuesday, 09 January 2018



Practice 15 minutes on:

Pistol Progressions 1234


Straddle Jump to Handstand x 10 reps

One-leg Tuck Jump to Handstand x 10 reps



Run  400m

…rest 2 minutes, then perform:

3 rounds of:

5 Muscle-ups

10 Alternating Dumbbell Snatches (50/35)

15 Sit-up Slammers (12/8) @ 2m

20/16 Calories Rowed

…rest 2 minutes, then perform:

100 Double Unders


For Time


Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side



Post time and experiences to comments


  1. darrenandtara says


    Skill work – work on ankle mobility
    Cwod – 19:57 Rx 5,3-2,2-2-1 on MU sets. 1st day using upper body in a while so good day.

  2. Skill work – my knees are weak sauce… I feel better about pistols every day.

    Cwod: 20:07 – mod MU’s with 20″ box +20# plate of kip/jumping CTB and 3 strict dips 4 kipping dips (7 total of C2B and dips). I need a C2B master to help me.. I am struggle city with those.

  3. 17:15 Scaled
    5 PU (+5 Dips for first round)
    35 lbs DB
    15 cal Assault Bike instead of Row

  4. Mr. Such says

    17:02 Rx

  5. White Ape says

    Good work on pistols, and some HS work.

    15:42 Rx

  6. 19:07 mods

  7. 19:11 no DU

  8. 3+39

    Working on snatch

  9. Fun working on Pistols and Handstand work

    18:23 total time
    Mod MU- Jumping from 30 inch box.
    NTFS-worked on straight arm “pull” and pushing head through at the top of the bar and stringing it all together rather than resting between reps.

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