Skill
EMOM for 10 Minutes
20 seconds of double unders
then
6 alternating pistols
We have two difficult skills on the menu today. Pistols are a unique challenge. They require a lot of mobility and strength in order to perform them to full depth. Luckily there are MANY ways to scale this movement. You can use a box and perform high box step ups with a slow negative or use assistance from a squat stand post, ring or band or use a low box to sit down to for each rep. If you are close to being able to do pistols you might try wearing weightlifting shoes or sliding a small plate under the heel of your shoe to make things a bit easier. Prior to the pistols, you’ll start each round with about twenty seconds of double unders. Do your best to make a few honest attempts each round if you are new to the movement. If you have the double under mastered, give triple unders a whirl!
WOD
for time
100 Medicine ball cleans 20/14 lb
70 alternating dumbbell snatches 50/35 lb
40 Box Jumps 24/20″
Workout notes
This workout is a three movement chipper with a fairly large volume of reps in each movement. The name of the game for this workout is pacing! Not necessarily working slowly but working at a steady and continuous pace that you can maintain for each movement. The medicine ball cleans should be at a weight you can knock out fairly large sets of unbroken reps. It’s okay to get through the snatches using quick singles but your dumbbell should be at a weight you can easily manage for large unbroken sets here as well. Large numbers of box jumps will also require a bit of pacing. Establish a cadence that you can maintain by resting momentarily on top of the box and returning to the floor when you are ready for your next jump.
Leave a Reply