2-sec Pause Back Squat



Increase weight ea set

Compare to 2 Nov

Video courtesy of Catalyst Athletics.  Finish re-test week with an increase in you 5X5 two-sec back squat!


Partner WOD

AMRAP 15 Min:

P1 – Rows @ Consistent Effort

P2 – 5 Burpees + 10 Step-ups (24/20) + 20 Double Unders


(switch spots every time a partner finishes their double unders)


Score = total cals rowed

So, the WOD will start with one partner on the rower.  Once they start rowing the other partner will complete 5 burpees, 10 box step ups, and 20 double unders.  Once partner 2 finishes their last double under, partners switch places and go again.  Partner keep switching every time one partner finishes up on double unders.  The rower will continue to count calories throughout the 20 min.  Score at the end is total cals rowed.


Scaling Options:

Box height -> as needed


DUs -> attempts through 30 rope contacts -> 30 penguin hops


Cool Down:

Banded bully stretch – 2 min per side


Pigeon pose on box – 2 min per side

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