Buy-in
Norcal WU
(Jumprope)
Skill
1 Pistol each leg from weight stack
post height of smallest stack
-or- 10 pistols each leg
Strength
Bench 3 x 5
WOD
3 rounds
Time limit: 15 minutes
Scaling 5 singles for 1 DU
Cash-out
Stretching
Mobility Homework - Episode 165/365: Hip External Rotation
Test: upright recieving knees out position.
- Band high perpendicular to femur, foot flat on box; load forward, load to outside, PNF.
- Ball on externally rotated glute.
CW: 14:20 band assisted dips (blue, then green,) 70# push presses, DU attempts. Thanks to Michael and Kirsten at Spartan Crossfit for the band idea. I got about 1/2 to 2/3 of the DU, but I was only able to string together 2 in a row a couple of times. I'll keep working at it. 70# seemed light; push presses were the easiest part. Maybe I haven't truly reached my 1RM for that yet.
ReplyDeleteCongratulations to Peter on getting pistols! Way to go!
awesome Pete! good looking pistols. Strung together 5+ DUs, but can't consistently find the rhythm. Just more practice. PPs did feel good at 55#.
ReplyDelete