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by Pete Marjamaa

“1911”

Coach Creation WOD

2.8K 103
  • For Time
  • 50 Pistols
  • 25 Chest-to-Bar Pull-Ups
  • 40 Pistols
  • 20 Chest-to-Bar Pull-Ups
  • 30 Pistols
  • 15 Chest-to-Bar Pull-Ups
  • 20 Pistols
  • 10 Chest-to-Bar Pull-Ups
  • 10 Pistols
  • 5 Chest-to-Bar Pull-Ups

This workout is scored by time to complete the descending couplet.

Scaling

Intermediate
For Time
50 Box-Assisted Pistols
25 Pull-Ups
40 Box-Assisted Pistols
20 Pull-Ups
30 Box-Assisted Pistols
15 Pull-Ups
20 Box-Assisted Pistols
10 Pull-Ups
10 Box-Assisted Pistols
5 Pull-Ups

Beginner
For Time
50 Banded Pistols
25 Ring Rows
40 Banded Pistols
20 Ring Rows
30 Banded Pistols
15 Ring Rows
20 Banded Pistols
10 Ring Rows
10 Banded Pistols
5 Ring Rows


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Background: There are several servicemen in my family and the Colt 1911 is an icon in the armed forces as well as law enforcement. I also have 3 gunsmiths in my family. I was trying to be clever with the name and the movements.

Intended Stimulus: This workout couples two of the more challenging movements we see. It forces athletes to get some work in on the often neglected pistol squat.

Strategy: More advanced athletes can set a fast pace from the beginning. Intermediate and beginner athletes should break up reps early on the chest-to-bar pull-ups and go steady on the pistol squats.

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