160315 Tuesday – “Six Shooter”

Mobility: Ankle (playlist video here) & Shoulder (playlist video here)

Skill Practice Warm Up: Spend 8 min working up to a max weighted pull-up.

Metabolic Conditioning: “Six Shooter

For Time, 6 rounds

6 Left pistol (Performance: 35lb / Athletic*: 15lb / one legged box squat)

6 Right pistol (same)

6 weighted pull up – kipping allowed (Performance: 35lb / Athletic: 15lb / Health: band assisted)

200m run OR 60 double unders / 120 single unders

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

Scaling Guide: 14 – 20 minutes (24 min time cap).

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.). If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it (for example a black 45lb plate will make a 20″ box 16″ this way). Use the same kettlebell / dumbbell for the weighted pull-ups.  Both running and jumping rope are “Rx” for this one (singles too).  Pick the option that is going to get you done in the fastest time.

Optional ‘Cash Out’:  none

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