June 30, 2016

 

a) WARM UP:

3 rounds for quality:

  • 10 beat swings
  • 10 Air squats
  • 10 Jumping Pull ups
  • 10 Jumping air squats
b) Pistol Work

  • L1 – negatives on box
  • L2 – banded across rack
  • L3 – Regular pistol – work on depth and speed and full foot on ground
  • L4 – Hold a med ball behind your back and tap it to the ground
c) WOD:

Do as many reps, or hold for as long as you can, for 30s on, 30s rest.

EMOM for 5 rounds:

  • Parallette L Sit (scale: hanging 2 leg or 1 leg up)
  • Strict Pullups (scale: jump to negatives)
  • No-jump burpees
  • Toes thru rings (scale: ring / bar knee raises)
  • Double Unders (no scale – practice)
d) RECOMMENDED MOBILITY:

quads / adductors – couch stretch and roll

 

Posted in WOD