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%+