Thursday, December 6, 2012

Thursday WOD

Pistol Progressions*:
Pistol box squat: 2 sets x 5 each leg
Standing on box pistol: 2 sets x 5 each leg
Deck squat pistol: 2 sets x 5 each leg
Assisted pistol (use rope, ring, or pole for balance): 2 sets x 5 each leg

*If you already can do pistols consistently, hold a KB in the rack position in one hand and increase weight for 8 sets x 5

Bench Press:
Work Sets: 3x3

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