Wednesday 07/12/2023

WOD
"Feta"
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower

Skills and Drills
Pistols: Week 4
All Levels:
Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.

* Aim for 3 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)

Alternative Option:
3 sets
30 Single Leg banded pull through (each)
30 double leg banded pull through
10 Elevated Heel Goblet Squat

Monday 03/13/2023

Strength
Bench Press:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Ireland"
5 rounds For Time:
200/175m Row
10 Burpee over Rower
15 Wall Balls 20#/14#