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Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working on pistol and weighted pistol progressions.

Strength: none

Super Set: none

Metabolic Conditioning: “Mutiny at Sunset”

For time. 22 minute time cap.

Row (Performance: 1500m / Athletic: 1300m* / Health: 1000m)

then 4 rounds:

8 supine ring rows

8 dumbbell hang power cleans (Performance: 45lb / Athletic: 30lb* / Health: 20lb)

8 pistols (alternate legs as desired)

16 burpees

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 10 – 18 minutes. Scale Up: 135/85 hang power cleans and pistols with 35/26lb kettlebell.

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: ‘Faster’ athletes should go on a later wave (especially if you don’t have enough rowers), so that they can push themselves a bit harder trying to catch everyone else. Be sure to avoid the early arm bend on rowing so that your biceps aren’t ruined for the ring rows. The same goes for the dumbbell hang power cleans, if you use too much arm you’ll pay the price on later rounds. Ankle mobility will help many people who struggle with pistols but are strong enough. Scale RX pistols to low box squat pistols, or standing on the box pistols (letting the straight leg drop below the supporting foot).

Optional ‘Cash Out’: Do an extra round!

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