11/24/2015

23
Nov

11/24/2015

Pistols can be scaled by sitting down to a box, holding onto a post, or even stretching a band across two J-hooks and sitting down on it. If you need to scale handstand walks, you may want to simply hold a handstand against a wall, do wall walks, or for a novice, do shoulder taps (do this with feet on a box to make it more challenging)
The metcon should be heavy and fast – use a weight that is about 70% of your 1RM deadlift (if you’re thinking about doing Rx, your 1RM should be about 400 for guys, 250 for ladies)

Skill

For 12 minutes:
even minutes – 8 pistols (4L/4R)
odd minutes – handstand walk or HSPU practice

Conditioning

For time
12-9-6-3:
Deadlifts, 275/185#
Toes-to-bar