Skill:
Pistols
Ankle and Hip Flexibility for full range of motion
3×10 Pistols
WOD:
5K Row
We are going to work on some pistols today! We will focus on the ankle and hip mobility to make sure that we can get into that good bottom of the pistol position. We have a lot of different ways to work on and modify pistols depending on where you are having difficulties. We’ll use some of those and work through 3 sets of 10 reps (5 per leg).
After that we are going to tackle a 5k row! This is a great benchmark workout to do and will be a good recovery after yesterday’s workout. Obviously we have 8 rowers and larger classes than that, so half with start with the row and the other half will work on the pistols. Then the class will switch. We’ll have the faster rowers go in the first group.
You may find it easier to set the rower monitor so that it counts down from 5000m to zero. This is a tough one for sure. Be sure you are mentally in the game for this row. Have fun with this one today!
