Pistol In The Middle

Aug 13th, 2021

Category: Uncategorized

Pistol In The Middle

Ricky

Warm-Up
2 Rounds
10 Air squats*
10 Scap pull ups
10 Step Ups w Slow Negative
10 V Ups

*Round 2 – Narrow stance

Skill
Ball-up
Skin the Cat
Pull-over

Strength
EMOM10
Box Squat
2 Reps

*Keep the weight between 65-75%, work on speed out of the bottom and throughout the lift. Add chains where able

WOD
20 Toes to Bar
20 Weighted Step-ups 1.5|1
20 Toes to Bar
20 Pistols
20 Toes to Bar
20 Goblet Lunges

Level 2- 1|0.75
Level 1- 0.75|0.5

Extra Work
AMRAP 11
1 Pegboard Ascent*
7 Single-Arm Dumbbell Overhead Squats, 50 | 70 lb.
15 Heavy Double-Unders

*Scale the Pegboard to climbing as high as comfortable, to a rope climb/legless or to 5/3 Strict Pull ups