Wednesday 1-23-14

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

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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)