Skill/Technique Work
Pistols
EMOM x 12
1 – Ankle Mob
2 – Balance/Scale
3 – Pistols/1 leg push
Workout
3 RFT
2 Turkish Get-up/side (53/35)
8 C2B Pull ups
16 Goblet squats (53/35)
24 Amer KB Swings (53/35)
**No surprises with today’s work as we have our gymnastics skill work to start things off. After getting in some handstand push up work last Monday, we followed that up with the benchmark girl WOD “Diane” the next day. No pistols in today (or tomorrow’s) workout, but expect to see them sometime next week.
We’ll spend the 12 minutes working on ankle mobility to improve your range of motion, balancing on one leg, and the pushing off said leg. You’ll work for about 40 seconds of each minute, allowing you time to rest and transition to the next movement. And you’ll get a chance to work on each side twice, alternating right and left each round.
Following the skill work is a single kettlebell workout. We’re throwing in some higher skill movements such as the chest to bar pull ups and Turkish-get ups. And since everyone loved the heel elevated goblet squats last week on double strength day, we’re putting them in a workout. So much for your legs being okay this week, eh?? My Valentine’s day gift to you – strong, supple quads.