You can make your life a triumph in spite of every adversity. Or you could make your life a mess in spite of every advantage. Success does not depend on where you start. If it did, no one would have ever been successful. Success comes from what you choose to do with whatever you have. It is fully available to anyone who decides to make the effort and the commitment. Whatever the day holds, it also holds the possibility of success and achievement. Whatever the situation may be, there is a way to create real value from it.
OPT WOD:
30 rounds for time;
3 HSPU
6 pistols
post BWT and time completed to comments
alternate pistols per rep totalling 6 reps per round
post wod fuel - male:
above 12% - 30g prot/15g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/45g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/25 g carb
below 12% - 20 g prot/40 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
My God! Can't wait to tackle this one.
ReplyDelete*27:43
ReplyDeleteI can not do a pistol. I used a rubberband for balance. I tried to go down slow to get in the right position to get back up. As much as I didn't want to pull on the band to get up I did on almost every rep.
28:08.
ReplyDeleteHSPU's holding me back.
Flew through the pistols.
HSPU are still too much of a weakness for me to do 90, so I did
ReplyDeleteAMRAP in 30 mins.
I completed 13 Rds and 1 HSPU. Pistols went well.
warmed up with OHS triples
6'1" 183lbs.
I won't be able to do a double on Friday so I'm going to do another WOD today in about 2.5 hours. Will probably do the mainsite WOD unless anyone knows what the WODs in the double tomorrow will be. If so:
patskinner15@hotmail.com
Started w/ring routine strength set: (strict muscle-up to 1/2 press)x2 + 7" straddle back lever + 7" straddle front lever. 3 sets, 3 min rest. Backoff week on this.
ReplyDelete30 rds HSPU/Pistols - 23:18'
Stretching and shoulder prehab stuff to finish.
PWO: chicken + orange/carrot chilled soup. 30p/45c
Off to Sacramento now, so this will be fun trying to fit in this weekend's WODs!
Forgot to mention BWT. 147#
ReplyDelete2nd wod today- did the main site WOD in 13:22.
ReplyDelete30:15*
ReplyDeleteHSPUs were done to a sit fit disc and the pistols were.....a mess.
I never thought I'd ever say HSPUs were the better portion of a workout for me but that certainly was the case today.
22:20
ReplyDeletebwt 177
HSPU easy unbroken, touched forehead.
right leg on pistols slowed me down
rds
1-10 6:00
11-20 13:30
21-30 22:20
Not doing this one today.
ReplyDelete6 mile ruck march/run this morning at ungodly early in sub 1 hour 30 min was my WOD today. Need to rest feet and back, and I'll be at it hard tomorrow.
- 36:37
ReplyDeletethat was awful. Pistols were easy. HSPU's were very limiting.
19:59 as rx'd
ReplyDeleteNIce time deejay. I was wondering of there was going to be asub 20 min time today. Unfortunately, I've felt crappier as the day progressed. I'm going to bed early tonight and get after it in the morning.
ReplyDelete28 minish- timer stopped after 1:28 for some reason...
ReplyDeletesubbed 1" pad on the HSPU, then 2 in pad after round 16.
18:25. Hamstring soreness and L5/S1 inflammtaion were the issue today, not gassed at all.
ReplyDelete22:06
ReplyDeleteBdwt 192Lbs
Strict HSPU for the first 15 rounds and then half strict and half kipped for the final 15.
One legged squats felt great today.
Andy
Bwt - 172 lbs
ReplyDelete34:45
Pistols were nasty.
HSPUs were a very brief rest from them.
37/6'2"/195
ReplyDeleteTime: 22:39 as rx'd
Bloody Hell...
I obviously can't read, did 4 HSPU's every time instead of 3
ReplyDeleteDitto Gord, Ali, Jefff 30:14
ReplyDeleteHSPU with blue band - all unbroken
Pistols [if that's what I can call them] supported holding/balancing with blue band. Right leg definitely stronger than left even without the ACL - que paso?
BWT 130
ReplyDeleteBWt after WOD 169#
ReplyDelete25:27 using a Gord'esque assist on the pistols. Used the barbell rack for one hand in front of me. Better than a rubber band above for assistance.
Best HSPUs yet. Did all straight thru. Fell out a few times but that was balance. Wider hand placement & good arch to recruit pec's.