WODs
 | Wed, Jan 20 2016 |  |
| OpenWorkout 13.4 | Pistol Skill Work | 20160120 Summary |
OpenWorkout 13.4
(Reps)
7 minute AMRAP of:
3 clean and jerk 135/95
3 toes to bar
6 clean and jerk 135/95
6 toes to bar
9 clean and jerk 135/95
9 toes to bar
12 clean and jerk 135/95
12 toes to bar
15 clean and jerk 135/95
15 toes to bar
18 clean and jerk 135/95
18 toes to bar
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Pistol Skill Work
(Weight)
EMOM for 15 minutes work Pistol Skill work (2-3 per leg) or Squat Therapy as prescribed by the Coach
Example scaling:
If you are proficient at Kettlebells, work on Weighted KB pistols.
If you are capable of pistols but struggle, work on Pistol control, unweighted, each round.
If you struggle to complete a pistol, work on pistols with either a 1-lb weight held in front to offset weight or the candlestick to pistol drill
If you struggle to proper depth and control on a pistol or squat depth, work on a candlestick to squat standup, working towards a pistol attempt by the end of the EMOM
Planned: Mon,Aug27,2018 Thu,Jun8,2017 Thu,Feb9,2017 Wed,Mar2,2016 Wed,Jan20,2016
| Duane | no weight Rx | | | Sarah | weighted Rx | sme with 12' box, some 18' |
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20160120 Summary
(Check In)
Individually, complete a 30 calorie row prior to class starting.
:30
As a group, complete warmup WOD:
10-8-6-4-2 Burpees
2-4-6-8-10 Thrusters (45/35)
:50
Pistol Skill Work
:10
Open WOD 13.4
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