130522

Wednesday

SCHEDULE CHANGE REMINDER: Olympic Lifting tonight at 7:30 is canceled! No afternoon uptown open gym. All other classes are unchanged.

Warm up:
Run 400m then
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:
Three 4:00 AMRAP with 2:00 rest between each
10 wallballs (20/16lb)
10 toes-to-bar
10 burpees