WOD @ Bear Up
20 min AMRAP:
- 15 pull ups
- 10 pistol squats (alt.)
- 5 sandbag ground to shoulder
Wow, first time ever that I did pistol squats Rx during a workout! I’ve been able to do them since recently. For some reason I could suddenly do them.. without really focussing on practising the skill.. the last couple of times when trying them they just happend somehow. But I never tried them in a workout before. And was happy to say, that although they did look a bit messy, I managed to keep them doing them, even under fatique.
This workout was so hard on the heart rate! I did the sandbag with 40kg and jeeez, the heart rate goes crazy after those things!! It was hard to do the pull ups after.. I did kipping pull ups.. In the end I got 3 rounds + 4 pistol squats. I have to say that I felt a bit like I was about to start seeing black spots during the workout, but I never did.. did slow down a lot after two rounds though… but in hindsight, this was a great workout! Feel great now :D. I do feel my upper legs (front, I don’t know how you call those) a lot from the pistol squats though!!
I’m just going to write down the warming up, in case I want to give this workout in the future.
10 min for quality:
- 20 one legged step up box (1o per leg)
- 10m inch worm
- 30 sec sandbag hold
- 30 sec passive hang
- 10 ring rows
- pull up options
- pistol squat: leg behind you, leg crossed behind, heel on plate
- sandbag: ladder to find correct weight