Wednesday 1-23-14

 In WODs

Pre-WOD MOB

***NO 5:30AM, 6:00AM, OR 6:30AM CLASSES DUE TO SNOW***

If you can’t make it to an alternate time, the conditioning part of the WOD can be done from home.  Simply look at the travel WOD.  I have included videos of scaling options if needed.

Warm Up

3 Rounds
5 GHD Sit Ups
10 Wall Squats
10 Lunges

Ankle Mobility

Skills

Pistols

GHD Sit Ups

WOD

A. 5, 4, 3, 3, 3 Back Squat

B. 12 min. AMRAP
Alternating Pistols
At the top of each minute, 25 double unders…start the WOD with pistols

———————–

Travel WOD

12 min. AMRAP
Alternating Pistols
At the top of each minute, 25 double unders…start the WOD with pistols.  If you don’t have a jump rope, do 10 burpees instead.

Scaling Options – standing on a box, roll into squat, roll into pistol, roll out of and into pistol, or the pistol – all can be seen here (http://youtu.be/k0l3vbHCWyw).

You can also try a sitting pistol as seen here (https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&docid=xgD57Cw11yLF-M&tbnid=x11-X5Pmr_KEFM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DhWmHV_u3NEo&ei=arHeUtOQFqa0sQSog4CQAw&bvm=bv.59568121,d.eW0&psig=AFQjCNGirb7X8wlHL3IDycLlOUvBFNU3NQ&ust=139041251002831)

Recent Posts

Leave a Comment