SKILL
EMOM for 10 Minutes:
- Pistol x 2-3/leg
- Double Under x 10
Notes: Scale pistols using plates under heel, band assisted, or to a box. Substitute air squats if necessary. You should have at least 15-25 seconds of rest each minute, so scale appropriately.
WOD
Level 1
4 Rounds for Time of:
- Dumbbell Snatch R (30/15) x 5
- Dumbbell Snatch L (30/15) x 5
- Burpee x 10
Level 2
5 Rounds for Time of:
- Dumbbell Snatch R (55/35) x 5
- Dumbbell Snatch L (55/35) x 5
- Burpee x 10
2 Pistols with 10 lb plate – Left side is strong, right side lacks flexibility, possibly strength
5:38 rx
3 pistols per leg
WOD: 5:16 @ 30#
2 pistols per leg / 10 DUs
WOD 5:28 rx
2 pistols to a box/leg
WOD: 5:41 @ 35# (4 rds)
3 pistols / 10 DUs
WOD: 4:15 rx
5:33
3 pistols (holding 10# plate and 10# under heel)
5:02 rx
3/10
4:39
Crossfit savannah
10/50 135# thruster/ double under ladder 8:26
2 w/ pole/10 dus
6:28
3 pistols (10# under heel)
5:17
OTM: 2 shrimp squats + 10 (forward) DU
WOD: 4:48
6:14, 25#
2 pistols on 10#plate, did unbroken DUs up to 20
WOD: 6:46 (20#)