WOD

Thursday 30th October 2014

Main – CrossFit

SKILL

Spend 15 minutes working the progressions for the toes to bar 


-Swing (same as the kipping pull-up)

-Pop the hip

-Knees to elbows

-Flick the feet


On the return stay tucked in, don’t kick the feet out.

Spend 15 minutes going through the progressions for pistols

Stack weights up to the height needed to complete a pistol. 
You might use x2 25kg x2 15kg and x2 10kg plates. 



Form over reps!

Complete 4 reps, without losing form. Once you have completed 4 successful reps, lower the plate., continue doing this until you reach your limit or until you can do a pistol unassisted. 



– Reach for the foot or hold onto the foot


– Keep the heel down


– Add a 5kg as a counter weight can sometimes help but doesn’t work for everyone.

FINISHER

Death by pistols and toes-to-bar



1st minute= 1 Toes-to-bar

2nd minute= 2 Pistols


3rd minute= 3 Toes to bar


4th minute= 4 Pistols


…etc

continue until you cannot complete the number of reps in the required time. 



SCALING

Pistol with stack of plates


Double Ab-mat sit-ups ie

2 on the 1st minute,

6 on the 3rd minute,

10 on the 5th minute, etc

Metcon (AMRAP – Reps)