For Max Reps, Continuously Running Clock:
2:00 KB Swing 53/35
2:00 Wall Ball 20/14
2:00 Rest
1:30 KB Swing 53/35
1:30 Wall Ball 20/14
1:30 Rest
1:00 KB Swing 53/35
1:00 Wall Ball 20/14
1:00 Rest
:30 KB Swing 53/35
:30 Wall Ball 20/14
:30 Rest
This is one of my new favorite movements. Working on rolls is great for your spatial awareness and mid-line strength. Rolling in to the pistol gives you some momentum and helps develop this very difficult movement. Putting the roll and pistol together is an awesome gymnastic skill combo.
Cori and Liz are shown here doing a candlestick roll to pistol on an elevated tumbling mat. The elevation helps you come up onto you foot a bit easier. As you get the hang of this scaled version start moving towards doing this movement flat on the floor. You can also start working on a forward roll into the pistol. Work on it, it's fun and it might just show up in a WOD one of these days.
