Pistols After Each Round

Feb 4th, 2018

Category: CrossFit

Pistols After Each Round

Goose Teaching the Bench Press

Weekly Strength & Benchmark Schedule – Click Here

Warm-up
3 Rounds
10 Jumping Lunges
15 Russian Swings
20 Hollow Rocks

Skill
Pistol

Strength
Box Squat
3-3-3-3-3

WOD
50-40-30-20-10
Kettlebell Swings (1.5,1)
Sit-ups

After each round complete
10 Alternating Pistols

Level 2- (1,0.75)
Level 1- (0.75, 0.5)
ADV- GHD Sit-ups ½ Reps

CFS Endurance Sunday
*Southie Orange 10AM

Wod
Teams of Two

5 x 100m Row Per Athlete (1:1)
Then

Athlete 1 Completes 1 Round of AMRAP
While Athlete 2 Completes *(Static Hold) then Switch.

AMRAP 12
200m Row
20 SA KB Front Rack Reverse Lunges
3 Wall Climbs

*KB Farmer’s Carry Hold

Rest 2 minutes

AMRAP 12
200m Run
10/8 HR Push-Ups
10 Box Jumps

*Wall Sit Hold

At Home WOD
Double Alternating Tabata
– Bounding Lunges
– Clapping Push Ups

DISCUSSION 1 Comments

  1. Chad Kucera 02/04/2018 at 4:35 pm

    Box Squat: 275
    WOD: 15:44 (45,35,25,15,5, Rx pistols)