Posts tagged alternating pistols
01.17.19


WOD
Every 4:00 for 4 sets
30 second sprint bike or row
20 alternating pistols or sub Cossack or a pistol progression
10 KB swings 70/53



Post WOD: core https://www.instagram.com/p/BsTHPoglMLJ/
3 sets of
6-8 KB Floor Press
15sec Dual KB Hollow Flutter Kicks
6-8 KB Glute Bridge Floor Press
15sec Dual KB Hollow Rocks

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09.22.18

WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest

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