Skill Work (Pistol progressions):
Practice 10 minutes on:
For Quality
Strength:
Shoulder Press
5 reps @ 65% 1RM
3 reps @ 75% 1RM
1+ reps @ 85% 1RM
For Max Reps on last set
Conditioning:
“Climbing Higher”
10 Kettlebell Swings (70/53)
100m Sprint
1 Rope Climb (18/15″)*
100m Sprint
10 Ring Dips
4 rounds
*Add 1 rope climb each round
…then 25 Burpee Sell-out
For Time
Flexibility:
15 Sit-ups to Straddle
Hold Side Split – 2:00 per side
Hold Middle Splits – 2:00
For Quality
Post time and experiences to comments
93# x 4 reps
Don’t know time on WOD. Only did 3 rounds, plus one goose grab and 15 burpees with Robert
SWOD:
8 reps at 165
CWOD:
15:57 Rx
Rounds 3 & 4 rope climbs were tough.