130529

Wednesday

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

Mobility

Strength/Skill:
Pistols: EMOM for 10 minutes
Level 1: 10 perfect 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:
DL interval 12:00
Evens: 15 deadlifts  (135/95lbs)
Odds: 15 pushups
Int - 115/75, 10 pushups
Beg - 95/55, 5 pushups