IMG_20190420_113730_910
Strength/Skill:

Pistol Progression (https://youtu.be/7BJxe3R-IcY)

4 x 8/leg

Beginner: Lat Box Step Down or Box Pistol Eccentric (difference is the depth)

Intermediate: Weighted Pistol Eccentric

Advanced: Cyclist Pistols

 

*60 sec rest b/w sets

*work one leg at a time

*can add weight to any of the progressions for a bigger challenge

 

WOD:

AMRAP 12

21 Back Squat        (135/95)

500m Row

15 Front Squat        (135/95)

500m Row

9 OHS                    (135/95)

500m Row

 

Washboard Wednesday Cash Out:

EMOM 6

Min 1: 40 sec Ring Plank

Min 2: 20 Hollow Rock

 

Conditioning:

For Time

30/24 Cal Bike

50 Air Squat

30/24 Cal Bike

25 Burpee

30/24 Cal Bike

50 Air Squat

30/24 Cal Bike

 

*finish with Washboard Wednesday