Wednesday, March 14, 2018

SKILL: Pistols

8 Minute EMOM

5-10 Pistols*

*Modify by performing 5-10 Pistols to a box, or performing banded pistols


WOD: 5 Rounds for time - 

5 Front Squats (185/135)

10 GHD Sit-Ups

200m Run

*Rest 1 Minute between rounds


Spirit of the WOD - Choose a Front Squat weight which is challenging, yet allows for each round to be completed unbroken. The GHDs and Run should be a maximum effort, given the rest period.


AFTER PARTY: Calf Rollout and Seal Stretch


***404 MISSFITS @ 10AM***

3 Rounds -

1 Minute at each of the following stations:

Calorie Row

Front Squats (55#)

Knees to Elbow

Box Jumps (20")

Kettlebell Push Press (20#)

Rest


***404 ENDURANCE WOD @ 6:30PM***

6 x 30 Seconds Airdyne Sprints

*Rest 3 Minutes between efforts

Then, Run 2400m or Row 3000m 


***404 BARBELL SKILLS & STRENGTH @ 8:30PM***

5 x 3 Strict Cleans

5 x 3 Muscle Cleans

Then, work up to a heavy Power Clean from an elevated surface

Finish with 5 x 1 Power Cleans @ 75%+

About 404       Pricing       Schedule       Getting Started       Contact       WOD       Member Portal

LINKS

© 2017 Crossfit404

INFO

GYM HOURS

Mon  5:30a–8:30p

Tues  5:30a–9:30p

Wed   5:30a–9:30p

Thurs  5:30a–9:30p

Fri  5:30a–7:30p

Sat  8a–1p

Sun  9a–11p, 5p-6p

QUICK CONTACT