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
