Conditioning:
25 Calories skied
500m Run
50m Burpee broad jumps
400m Run
40 Toes-to-bar
300m Run
30 Wall-ball shots (25/20) @ (10/9’)
200m Run
20 Strict pull-ups
100m Run
10 Strict handstand push-ups
25 Calories rowed
For time
(30:00 cap)
†Levels:
- Intermediate/70+ Rx: Same as Rx, except (20/14) WB and kipping HSPU
- Beginner/70+ Scaled: 15 Calories ski/row, same numbers as Rx on all other movements; modify and scale each movement as needed
Post results and experiences in the comments
24:39 Rx
REALY happy with the SHSPU today. Did a set of 6 right off the bat. Then went for 4 and failed the 4th. But kicked back up and got it. No shoulder pain in these either!
23:18 Rx
Great WOD! Tested this on Monday and it was a little toasty on those runs.
T2B: 12-8-8-6-6
WB: 14-10-6
SPLU: 6-5-4-3-2
SHSPU: 7-3
30:23
DNF at cap. Had 23 cals to go on row
32:37 to finish
Those runs never got easier. Did a set of 5 rx T2B and then modified. 10# WB, Did 5 purple band PLU and switched to Green/Blue bands. Did 20″ box HSPU on knees and that was too easy. Next time I need to do on toes.
Two sets of 10 T2B then broke up randomly. Trying to work on stringing bigger sets together more efficiently.
17-8-5 wall balls
Singles on strict pull-ups
Did about 2 to 3 Ish strict HSPU then used anb-mat and then finished the final 4 kipping . Only got about 4 cal on the rower and hit time cap.
29:59rx
30:25(cap’s)
25cal ski(should’ve done 15)
1500m bike (🤢)
1200m bike (🤢🤢)
4 TTB, rest leg raises (😩)
900m bike (🥵)
8lb WB to box
100m walk
Blue/red band pull-ups (went less resistance on band, used to be green band)
100m walk
Knee box HSPU then cap’d
29:01
Mod HSPU, used one ab mat.
Need to work on strict HSPU more.