20 min AMRAP of:
5 Hand Stand Push-ups
10 One legged squats (Pistols)
15 Pull-ups
Skill/Accessory Work
4 sets of:
10 GHD Sit-ups (slow, deliberate, and extend all the way back)
10 Ring dips
Post Main WOD time to comments and the whiteboard.
Optional Strength WOD
Deadlift 5 X 5 ascending sets ending at 80%.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Compare Mary to 04.09.13 or 07.10.12.
Main WOD - This is normally put on the Crossfit mainsite as an optional WOD instead of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air Squats). Since we did a high volume of Air Squats last week, time to push this one on you without the option for Cindy. Many ways to scale Pistols, lower back onto a box and explode up is one of the best for developing the balance and power needed for Pistols. You can also hold on to rings, the bars, bands or the wall for balance, just try not to assist yourself too much and make it more pulling with your arms than squatting.
Optional Strength WOD. Refer to Monday's programming for the concept of ascending sets. Remember perfect form over weight!
Training Videos.
- Explanation of pistols (video below the discussion).
- Explanation of HSPUs and scaling.
- Explanation of GHDs ("potent").
- Explanation of the government shutdown.