Skill:
Practice 15 minutes on:
Pistol Progressions 1, 2, 3, 4
and…
Straddle Jump to Handstand x 10 reps
One-leg Tuck Jump to Handstand x 10 reps
Conditioning:
Run 400m
…rest 2 minutes, then perform:
3 rounds of:
5 Muscle-ups
10 Alternating Dumbbell Snatches (50/35)
15 Sit-up Slammers (12/8) @ 2m
20/16 Calories Rowed
…rest 2 minutes, then perform:
100 Double Unders
For Time
Flexibility/yoga poses:
Eye of the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Post time and experiences to comments
D.
Skill work – work on ankle mobility
Cwod – 19:57 Rx 5,3-2,2-2-1 on MU sets. 1st day using upper body in a while so good day.
Skill work – my knees are weak sauce… I feel better about pistols every day.
Cwod: 20:07 – mod MU’s with 20″ box +20# plate of kip/jumping CTB and 3 strict dips 4 kipping dips (7 total of C2B and dips). I need a C2B master to help me.. I am struggle city with those.
17:15 Scaled
5 PU (+5 Dips for first round)
35 lbs DB
15 cal Assault Bike instead of Row
17:02 Rx
Good work on pistols, and some HS work.
CWOD:
15:42 Rx
19:07 mods
19:11 no DU
3+39
Working on snatch
Fun working on Pistols and Handstand work
18:23 total time
Mod MU- Jumping from 30 inch box.
NTFS-worked on straight arm “pull” and pushing head through at the top of the bar and stringing it all together rather than resting between reps.