How many burpees can you get in :90?
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 kip swings
2 wall climbs (as far up as comfortable)
10 RKBS
5 Samson stretches
Mobility
Full class mobility session
Skill
The pistol and its progressions
When you think about difficult movements, most of the top offenders require all 10 characteristics of fitness; speed, strength, power, agility, accuracy, balance, coordination, flexibility, endurance, and stamina. The pistol is a clear candidate for the hardest movement and it definitely requires a demonstration of all 10 characteristics.
Make sure you take the time to work through the progression tree for the pistol. Start with the easiest movement and walk yourself through each step; air squats – reverse lunges – box step-ups –lateral 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.
WOD
“Negotiations”
3 rounds, with your best bud
60/50 cals row
50 push-ups
40 pull-ups
30 pistols
20 HSPU’s
Scaling and more scaling. Make sure if you are modifying the HSPU’s make them a different and more difficult push than the push-ups.
