In 2-person teams, 10 rounds for time:
Rotating 4-position bar holds (95/65)
(Hang, Front Rack, Overhead, Back Rack)
Pacing work:
~30m DB Farmer's carry (100/70 total)
5 Box jump overs (24/20)
~30m DB Farmer's carry (100/70 total)
5 Wallball shots (20/14)
*Do 3 Burpees any time you put the bar on the ground. INCLUDES changeover and penalties for resting.
Skill/Accessory work
3 rounds, not for time:
20 Pistols (10 each leg)
L-Sits holds: 30 sec, 20 sec, 10 sec
Practice Ring Muscle-ups if you have time (foreshadowing...)
Post Main WOD time to comments and whiteboard.
Coach's Notes. (standard Friday Team WOD start time of 0600, warm up and be ready to form teams, set up, and do a WOD brief at 0550)
Looks complicated when you write it up, but pretty straightforward. At "Go", Partner A picks up the bar and rotates through the bar hold positions, changing every 15 seconds. Meanwhile, Partner B does 3 Burpees then starts pacing work: farmer carry to boxes, puts DB/KB down, does box jump overs...farmer carry back, does wallballs, then relieves bar-holding partner. Partner A does 3 Burpees then completes the pacing work.
That's 1 round...9 more to go! (1 round = each person completes Bar hold and Pacing work)
Bar Holds explanation -- the bar (95/65) must be off the ground at all times, scale as needed. Move the bar through all positions back and forth: 1) execute a DL to the hang, 2) clean to the front rack, 3) push-press to OH, 4) lower onto your back and then return to 3) overhead, 2) front rack, 1) hang. Position must change every 15 seconds...just watch the clock and change on every :00, :15, :30, and :45. The group holding the bars will be on different holds at different times, when you change out just start from the ground and watch the clock. Every time the bar hits the ground you must do 3 Burpees, INCLUDING when you change out and as a penalty for resting.
Accessory work/Skill practice. If you have pistols, help those who do not by training on more than one scaling option. If you do not have pistols, try at least 3 different scaling options.
- Sitting back onto a box
- Standing on a box with other leg able to dip down off the box for balance
- Using an assistance band hitched to the pull-up rig for balance
- Placing a weight under your heel (wear your lifting shoes!)
- Using the Wall for balance
- Using a partner to assist pulling you up with minimal assistance
- Do weighted pistols holding a 5-10 lb plate (may not make sense, but helps with the stability aspect by acting as a counterbalance)
Training Videos.
- Quick demo on the Box Jump overs in the pacing work.
- For the skill work on Pistols, start with the CF Journal video by Adrian Bozeman on "Training the Pistol". Very thorough (8:00) demo of execution and progressions. If you're new to pistols, they won't be pretty...like this demo of a "sit down" on to a box. Keep working, it'll come. Soon you'll be a pistol ninja like this dude.