Pistol Party

Sep 9th, 2020

Category: Uncategorized

Pistol Party

Sam

Indoors Primarily

Warm-up
8 Min AMRAP
12 Mountain Climbers
10 Air Squats/ Close Leg Squats
8 V Ups
6 Inchworms
4 Candlestick Roll

Mobility
Quad Rolling
Quad Stretching

Strength
EMOM6
Box Squat – 2 Reps

Rest 2 Minutes

EMOM6
Back Squat – 1 Rep

Outdoor Strength
EMOM6
Front Squat to a Box – 3 Reps

Rest 2 Minutes

EMOM6
Front Squat – 3 Rep

WOD
2 Rounds
In 7 Minutes Complete
750m Row
20 Pistols
20 Toes to Bar

Then AMRAP Burpees Over the Rower

Rest 3 Minutes

Level 2- 600m Row, 14 pistols, 14 Toes to Bar
Level 1- 500m Row, 20 Reverse Lunges, 30 Sit-ups
ADV – 30 Pistols, 30 Toes to Bar

Outdoor WOD
2 Rounds
In 7 Minutes Complete
600m Run
20 Pistols
30 Sit-ups|20 V-Ups

Then AMRAP Burpees Over the Barbell

Rest 3 Minutes

Extra Work
Squat Snatch or Squat Clean
1. [email protected]%
2. 2 @ 78%
3. 1 @ 82%
4. 3 @ 75%
5. 2 @ 78%
6. 1 @ 82%
7. 3 @ 75%
8. 2 @ 78%
9. 1 @ 82%

Increase the weight after each set of 3, 2, 1 if weights feel silky & smooth.