Strength/Skill: (10 minutes)
EMOM 10 minutes
Min 1: 4 weighted pistols L
Min 2: 4 weighted pistols R
WOD: (9 minutes)
AMRAP 9 minutes
5 Snatches 115/75
10 Deadlifts 115/75
15 Toes-to-bar
EXTRA CREDIT: Complete one Kelly Starrett mobility poster post-WOD
Score:
-Weight used for pistols
-WOD reps completed
Coach’s Notes:
-Focus on pistols is balance, not heavy weight. a KB, DB or plate should help those close to a pistol counterbalance. Try unassisted scales first (i.e boxes, holding the rig) before using bands
-Snatches and deadlifts should be at the same weight
-Toes-to-bar scales first to knees-to-elbows, the to v-ups, then to sit-ups
EMOM 10 minutes
Min 1: 4 weighted pistols L
Min 2: 4 weighted pistols R
WOD: (9 minutes)
AMRAP 9 minutes
5 Snatches 115/75
10 Deadlifts 115/75
15 Toes-to-bar
EXTRA CREDIT: Complete one Kelly Starrett mobility poster post-WOD
Score:
-Weight used for pistols
-WOD reps completed
Coach’s Notes:
-Focus on pistols is balance, not heavy weight. a KB, DB or plate should help those close to a pistol counterbalance. Try unassisted scales first (i.e boxes, holding the rig) before using bands
-Snatches and deadlifts should be at the same weight
-Toes-to-bar scales first to knees-to-elbows, the to v-ups, then to sit-ups
More pistols! Pew pew pew!
Image
Image
Image
