Necessary to work skills – Mon 1.08.18

 In W.O.D.

It’s a hard thing to do, not all WODs can be like Coach Phil’s Saturday WOD, but sometimes it’s necessary to slow down.  Slow your intensity, sweat a little less, and work skills a little bit more to improve your fitness.  Scaling is not a problem (heck, I scaled today’s WOD to the intermediate version), we all need to slow down at times, work skills and movements were not looking forward to, so we can become fitter, stronger, faster, etc.

Strength: Push Press 3-3-3-3-3

Conditioning: For time:
– 10 Pistols, alternating
– 10-yard Handstand Walk
– 20 Pistols, alternating
– 20-yard Handstand Walk
– 30 Pistols, alternating
– 30-yard Handstand Walk
– 40 Pistols, alternating
– 40-yard Handstand Walk

• The Pistol
• Training the Pistol – Part 1
• Scaling the Pistol With a Box

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.