Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
Rounds of “Cindy”
3/6/9 – pull-ups, push-ups, air squats
Mobility
Full on mobility extravaganza
Skill session
Warm-up for the WOD and work on the efficiency of movements
So looking below we have a number of movements to warm up and some skills we can work on getting better. Take some time to warm up to the weight on the bar and get some practice with the higher skill movements. But most importantly, work through your planned progressions and find a scaling option that works best for you.
The pistol and the pull-up play a big role in the workout, as do the barbell movements. Like anything we do in this gym, a little focused energy can help you be more efficient. So spend some time working on and warming up the movements that need the most attention.
WOD
“Rolling Stones”
With a partner complete as many rounds of possible in 24 min of
Mary and DT
*partner 1 does 1 round of “Mary” then partner 2 does 1 round of “Mary”. Partner 1 then does a round of “DT” then partner 2 does a round of “DT”
So one round of “Mary” is
5 HSPU’s
10t pistols
15 pull-ups
And one round of “DT” is
12 deadlifts (155/105#)
9 hang cleans
6 S2OH
This one will be fun. Each named WOD is so different, you get an enormous scope of movement, from gymnastics to the barbell. Something for everyone. Partner 1 will do an entire round of Mary, so 5 HSPU’s, 10 total pistols alternating legs, and then 15 pull-ups. Partner 2 completes their round of Mary and then you move over to DT. Partner 1 completes 12 deadlifts, 9 hang cleans and 6 shoulder to overhead before tagging in partner 2. Back and forth until the clock reaches 0:00.
The most important part is that you pick the most challenging scaling option for the pistols and pull-ups. Start with the easiest movement and walk yourself through each step. For the pistols begin with air squats and move towards more and more difficult options; reverse lunges – box step-ups – box pistols – pistols with a band – pistols using the rig – Rx pistols
Form is everything with pistols. As you get tired and form breaks down, the knee will start to come over the toes, and we all know that isn’t the way it should be. Be smart but hold yourself accountable, if you really start to lose your good form, simply scale the movement so you stay safe.
