Final Open Prep WOD for the season!
Take 5-10 minutes depending on class sizes and work on some Pistol Squat progressions...
Use boxes, plates or mats...
Using a continually running 1:00 clock perform the following each minute:
1st Minute: 12 Kipping CHIN Above Bar Pull Ups
2nd Minute: 10 Barbell Thrusters (65#/95#)
3rd Minute: 8 Burpee Barbell Jumps
4th Minute: 6 Total Alternating Pistols OR 12 Alternating Walking Lunges
After these first 4 minutes add TWO reps onto each movement for the next 4 minute cycle and continue to add 2 additional reps onto every new cycle until you are unable to finish the required reps in under 60 seconds...
This workout is meant to be AT LEAST 16 MINUTES (4 total cycles) and no more than 24 minutes (6 total cycles) so start you can scale your starting reps to any of the following:
- Scale #1 - 10/8/6/4
- Scale #2 - 8/6/4/2
POST YOUR STARTING REPS AND WHEN AND ONE WHAT MOVEMENT YOU CROSSED OVER THE MINUTE TO COMMENTS