Notes
Skill:
Pistol Practice
Conditioning:
Team WOD 5 from “Fitober Fest”
Teams of 3
For Time:
500m Row
20 Overhead Squats 115/75lb [25#]
20 Bar Hop Burpees [20 ring rows followed by 20 bar hops]
*Each athlete must complete all 3 components of the WOD before the next athlete begins.
**Athletes must jump off of both feet and land on both feet on the bar hop burpees. Hips do not need to fully extend.
5:53
Who knew there were so many ways to work on pistol skills? First we tried doing rolls, with and without dumbbell for counterweight. A few times I was able to actually roll onto my feet and stand without the dumbbell but I think that is because there was a mat underneath me. Also used the boxes by putting one leg up on box and then loading that leg and lift bottom leg up. I was better at this with right leg then with left. But not particularly good.
For wod, I didn't want to do burpees for shoulder's sake. I asked Coach Justin how my shoulders looked during the OHS and he said they looked stable, which is good.