130515

Wednesday

Warm up:
Run 400m then
2 rounds
5 split squats with rear foot elevated per leg
:30 sec hollow hold
:30 plank/inversion hold

Mobility

Strength/Skill:
Pistols
EMOM for 10 minutes
Level 1: 10 Pefect narrow stance (feet almost touching) squats (can scale to box or band)
Level 2: Using box or band, 5 controlled single-leg squats per leg
Level 3: 3 negative pistols per leg (can try roll-up as well)
Level 4: 3 pistols per leg
Level 5: 3 weighted pistols per leg

WOD: 2 rounds:
P1 works for one minute, rest for one minute,
P2 rests for a minute then works for a minute, then they switch stations.
Wallballs 20/14
hang power clean 75/45
box jump 24/20
Push Press 75/45


Int: 16/10 Wallball, 65/35lbs
Beg: 12/8 Wallball, 45/25lbs

WOD will be 16 minutes long.