Warmup:

10 Cal Row

30’ bear crawl down & back

Crab Walk 30’

Inchworm 30’

10 Box Step ups

30 sec pike hold on box (video courtesy of Power Monkey)

3 wall walks

Kneeling Shoulder stretch on box (video courtesy of Train FTW) – 30 sec per side

 

S/S/S:

Push Press

5X5

 

Increase weight ea set

Compare to 8Oct

Video courtesy of Catalyst Athletics. Our final re-test movement for this cycle!  With all the hard work you have put in, you should see a nice jump in weight for each set of five compared to what you did on 8Oct.  Stay firm with your technique, use that explosive hip extension, squeeze you butt as you press out, and these will be successful!

WOD:

For Time:

10 Muscle Ups

20 Handstand Push Ups

30 Box Jump Overs (24″/20″)

40/35 Cal Row

50 Burpees

15 Min Time cap

 

No better way to finish off a re-test week than with a mini-chipper.  Can you make it under the cap?

 

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> 1 Burpee to kipping pull-ups per rep -> 3 ring rows and 3 push-ups per rep

Handstand Push Ups -> Pike Push Ups off a box -> Pike Push Ups off the floor

Box height -> 20/16

 

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

 

Pigeon Pose on box – 2 Min per leg