Thursday is A Pistol
Warm: Air Squat x 10 Driveway lap X 5 Strength: Back Squat 5 x 5 with 2 warm up sets Build to heavy 5 WOD: 12 AMRAP 10 Pistol 12 superman...
Monday Skills
Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit- roll- stand + assisted pistol w/...
Finally Friday
Warm: WOD Prep 2016 Regionals Event 4 WOD: 4 Rounds 28 Pistols 15 Power Cleans Rx- 115/80
One Crazy Saturday
2 Rounds For time: 60 single-leg squats, alternating 50 wall-ball shots -Rx- 20/14 40 box jumps -RX- 24/20 30 deadlifts -RX- 185/125 20...
Pushing Through Wednesday
5 x 10 Bench Press Skill Push Up 10:00 WOD: 2-4-6-8-10-12-14-16-18-20 Push Up Sit Up Pistol/leg
WOD Wednesday
Warm 5 x 5 standing to candlestick + 750 m Row Skill Pistol 10-15:00 minutes WOD 21- 25- 9 DL Pistol Bar over Burpee
Monday Work!
Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit roll stand + assisted pistol w/...
