Skill:
Pistols
Coordination and Balance
3×10 Pistols
WOD:
With a 22 minute clock:
Run 1 mile
Then:
As many rounds as possible of:
10 Air Squats
8 Alternating Dumbbell/Kettlebell Snatches
6 Burpees
It’s time again to work on those pistols! We have a few options to modify and scale them depending on where you need work – strength, coordination, balance, or flexibility. Your Coach will walk you through some options and then you’ll work through 3 sets of 10 (5 per side). If you don’t have them yet, try a few modifications to work all the areas.
We will then put 22 minutes on the clock and you will start out with a one mile run, then you will come back inside and with your time remaining work through as many rounds as you can of 10 air squats, 8 alternating dumbbell or kettlebell snatches (you can even partner up with someone and share to alternate so you get to work both, ) and finally 6 burpees.
Goal is to have 12-ish minutes left for the movements. Hopefully people can get 5-7 rounds in. With larger classes, people will have to share the dumbbells. People can also use kettlebells for the snatches.
