Saturday May 21

Saturday WOD Bring your friends

Work Out

With a Partner, You go I go (round for round)

AMRAP 28 min

10 Pistols

10 TTB

100m run

Scaling

Beginner

20 Deficit Reverse Lunges or Split Squats

20 Sit-ups or V-ups

200-400m run

Intermediate

20 Elevated Pistols*Full ROM*

12-20 TTB or Toes to eye level

400m run 

Single RX

Amrap 28 mins

20 Pistols

20 TTB

400m run

Score: Rounds + reps

NOTE:

Pistol Progression  

(choose two movements to practice)

2-3 sets alternating between each movement

3-5 Close stance Air squat

3-5/side High box step ups

3-5/side Touchdown squats

3-5/side Elevated pistol

3-5/side Heel raised pistol

3-5/side pistols or weighted pistols*

*Weighted pistols, as a counterweight, may be easier for athletes with balance issues.

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Volume WOD =] Warm Up 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y  Mobility PNF lat stretch …

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