9-10-2013

 In Workout of the Day

crossfit-bird_thumb

 

Skill:

Accumulate 10 pistols on each leg using either KB, resistance band or plate for assistance (test and re-test by trying to perform unassisted pistol before and after you use your assistive weight or band)

 

WOD:

“Vertigo”

21/18/15/12/9/6/3

HSPU

Strict Supine Row (with rings or barbell) ==> reduce difficulty by setting feet closer to the rings/bar

 

*This will be the competition WOD of the week.  There will be 2 heats with one group working and the other group judging for rep completion and movement standards.

Standard for HSPU ==> arms locked out and head to the ground/supportive surface if scaling.

Standard for Supine Row ==> chest through the rings or to the bar and full elbow extension before each rep

 

 

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