Today's WOD:

Alternating 20 Minute Volume Work:
Pistols & Elevated Ring Push-ups
  

Warm-up: 

 

  1. Pacer Run 400m
  2. Shoulder Swing
  3. Ring Dip x10
  4. Squat Jump x20
  5. Wall Climber x5

MOD:

 

  • Shoulder Press
  • Pistol
  • Elevated Ring Push-up

 

Post-WOD:

Stretch: Simple Five Way Shoulder Stretch


CFTally Athlete Results:

BAMF 125 140 155x2 / 65 pushups 80 pistols

Marcus 140 135 135 / 50 push-ups 70 pistols

Heath 85 100 100x4/ 15 push-ups 20 pistols

Joslyn 45 55 62x1 / 10 box push-ups 44 pistols

Will B. 125 140 155x1/ 50 push-ups 20 pistols

Special K 50 Push-ups RX /20 Pistols

Steven L. 85 100 110x2/ 32 push-ups 20 pistols

Marc K. 95 105120x5/ 50 push-ups 20 pistols

Andrew S. 95 105 120x5/ 50 push-ups 20 pistols

Dustin J. 115 130 145x1/ 50 push-ups 40 pistols

Ana J. 60 65 72x5/ 50 pushups 100 squats

Lindsey S. 40 45 52.5x5/ 30 pushups 40 pistols

Matt K. 75 85 95x5/ 20 Elevated ring Push-ups RX 40 pistols

Andy O. 100 110 135x3/ 52 Elevated Ring pushups 25# RX / 60 pistols RX

James L. 115 130 145x6/ 59 Elevated Ring pushups 25#RX 40 pistols RX

Belle 47 53 56.7x6 /20 push-ups/ 40 pistols

Char/ 75 50 75 65x3/ 20 push-ups /40 pistols

Sicilian 25145 165x3/ 35 ring push-ups 40 pistols

Krissy H. 40 47 55x1 / 20 push-ups / 40 pistols

Shann 35 40 45x5/ 20 push-ups/ 100 squats

Bug subbed

Charlie 35 40 46x4/ 20 push-ups 40 pistols

Will J. 95 105 120x5/ 60 elevated ring push ups RX 40 pistols

Casey S. 80 90 105x4/ 58 Elevated ring pushups RX 46 Pistols

Thor 85 100 110x6 / 50 Elevated ring pushups RX  40 pistols

DJ 115 130 145x7  / 42 Elevated Ring Pushups RX 44 pistols

Justin B. 100 115 135x3 / 160 Elevated Ring PUshups RX 60 pistols Blue

Sharon G. 35 40 42.5x2/ 60 pushups 60 pistols

Carolina 35 40 42.3x5/ 60 pushups 60 pistols

Brian C. 125 140 155x4 / 80 Elevated Ring Push-ups RX 60 pistols

Professor 95 105 120x5/ 60 Elevated Ring Push-ups RX 60 pistols

Mighty Mouse 45 50 55x3/ 20 Elevated Ring Push-ups RX 26 pistols left leg

Steve N. 80 90 100x10 / 30 pushups 20 pistols

Ellyot C. 65 75 80x3/ 3 pushups 20 squats

Chris K. 75 85 95x1 / 20 pushups 20 pistols

Markindey  135 155 170x2/33 pushups 20 pistols 

Ryan F. 110 125 140x4/ 40 pushups 20 pistols

Rick B. 120 135 150x6 150 pushps / 20 pistols

Carden 55 65 70x0/ 10 pushups 20 pistols

Grizz 85 100 120 x2/ 10 pushups 20 pistols

Sweet Tea 50 55 60x3/ 10 pushups 20 pistols

Rachel F. Practice / 20 pushups 20 pistols

David L. 185 200 235x1/ 100 Elevated Ring Pushups RX 20 pistols

Burpees 45 55 60x1 / 10 pushups 20 pistols

Supergirl 65 75 85x2 20 Elevated Ring Pushups RX 40 Pistols RX

Karissa H. 45 50 55x5/ 10 pushups 20 pistols

Dave G. 60 70 75x4/ 60 Elevated Ring Push ups RX 20 Pistols RX

Bridget M. 50 55 60x7/ 10 Elevated Ring Push ups RX 20 Pistols

Chris C. 60 65 75x10 55 Elevated Ring Push-ups 20 Pistols RX

Sandy S. 45 50 55x3/ 20 pushups 20 pistols

JuJu 45 50 55x1  10 ring pushups 20 pistols

Cornbread 105 120 135x1/ 50 Elevated Ring Push Ups RX 20 Pistols

Ana E. 45 50 55x1 10 ring pushups 20 pistols

Marcelo 95 105 120x1/ 40 Elevated Ring Push-ups RX 20 Pistols

Brian S 95 105 115x6 100 Elevated Ring Push-ups 20 RX Pistols RX

AJ 110 110 125x3/ 70 Elevated Ring Push-ups RX 20 pistols

Harold 95 105 120x4/ 52 Elevated Ring Push-ups RX 20 pistols

Dylan W. 75 85 95x5/ 20 Elevated Ring Push-ups RX 20 pistols

Hallie R. Practice/ 10 pushups 75 squats

Paul H 105 120 135x6/ 60 Elevated Ring Push-ups RX 20 pistols

Merrick 70 80 90x5/ 60 Elevated Ring Push-ups RX 40 pistols RX

David G. 80 90 100x1 / 20 Elevated Ring Push-ups RX 20 pisols

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