Conditioning:
10 Chest-2-Bar Pull-ups
16 Alternating Pistols
25-ft Handstand Walking
16/12 Calories Rowed
10 Ring Dips
4 rounds for time
Strength:
Overhead Squat
8-rep max
Flexibility/Mobility:
Quad Smash – 1:30/leg
Overhead T-Spine Smash – 2:00
Overhead Distraction w/ External Bias – 1:30/side
Barbell Biceps Smash – 1:00/side
Post time, load, and experiences to comments
22:46
Got a good 8 at 48#… I think my 1 rep overhead is closer to 100 than I thought.
CWOD: 153 mod plu. I attempted c2b the first two rounds and then just did kipping chin over bar the third round
SWOD: 8 @ 80#
Those were reps at cap
Oh and 80# is my 80% 1RM
Strong work on those HS walks!! Can that please be a Scaled standard at Fittest? 😉
Haha I wish!!!
CWOD:
19:08 Rx
Games standard on HS walk
SWOD:
6.75 @ 225#
Shoulders smoked. And so was right hip. Got stuck halfway up on 6. Lost #7 at the top after letting it drift forward.
SWOD: fail (7 x 205 lbs (82%))
CWOD: 18:40 Scaled
50’ Bear Crawls
Got through 12 pistols into 4th round at 21:00 cap. (Pistols holding 2.5#, need to work full depth)Did not do surprise DU buy-in due to “wardrobe malfunction”. This mama can’t be “surprised” with DUs. 😉
Takeaway: I love HS walks, but really need to work everything else, lol.
OHS: 6@110# (80%)
Still not feeling fully energized. :-/
Wardrobe malfunction hahaha awesome work today mama! You’ll get those pistols
CWOD: 169 (in 4th round was on 10th jumping C2B plu when
3:1 singles
Bear crawl
Banded (red) ring dips
Boxed pistols
SWOD: 8 reps at 80% 60#
CWOD: 17:36 Rx
SWOD: 170# (80% of 1RM)
CWOD:
3 rounds of:
15 cal bike
30 ghds
10 hspu
SWOD:
8 @108#
CWOD: 14 pistols into 4th round. Pistols w/ 10# plate, dips with red band. Not feeling my best tonight.
SWOD: 8×90# (80%)