20190305

S/S/S:

High Bar Back Squat

10,9,8,7,6

Increase weight ea set

 

Video courtesy of The Shrugged Collective.  Last time hitting the High Bar Back Squat before our 5X5 re-test.  Muscular endurance is the name of the game today!

 

WOD:

5 Rounds, Every 3 Minutes:

60′ DB Walking lunge (50/35)

15 Wallballs (20/14)

 

Score is slowest round.

For this WOD, the clock will be continuous.  The sets start on 0:00, 3:00, 6:00, 9:00, and 12:00.  Keep track of the time you finish each set, then do the math after wards to figure out you slowest time. (Ex,and the round from 9:00-12:00, I finish at 10:45, that means my time for that round was 1:45) If there is ever a round where you do not finish the work within 3 minutes, when you  start the next round, cut the wall ball reps down by 5.  Highly suggest setting the DBs on the white line closest to the Wall Ball wall.  Mark off a 30’ turnaround point.  Goal is to keep the DBs in the front rack or on top of shoulders during the lunge.

 

Scaling Options:

DB weight -> 35/25 -> as needed

WB -> 14/12 -> as needed

 

Cool Down:

Couch Stretch – 2 min per side

 

Oly Wall Stretch with band – 3 min

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