Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

10 pushup2downward dog

10 in-place lunges

10 Hollow Rocks

10 V-Ups

Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Strength.  Our second go at the 2-Second Pause Back Squat.  As stated last time, this simple variation from traditional Back Squat focuses on strengthening us in the bottom most range of the squat. To be honest, if this area isn’t strong, failing a Back Squat becomes very easy.  So, during the pause, do NOT relax the body or let your body slump at all.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!  With sets dropping to 3, aim to go heavier than the 5X5 week.

WOD:

“Ivan the Terrible”

90 sec Double Unders

50 lunges

50 pushups

50 sit-ups

90 sec Double Unders 40 lunges

40 pushups

40 sit-ups

90 sec Double Unders 30 lunges

30 pushups

30 sit-ups

90 sec Double Unders

20 lunges

20 pushups

20 sit-ups

90 sec Double Unders

10 lunges

10 pushups

10 sit-ups

 

Score = reps

This little beauty comes courtesy of Invictus Physical Coaching in Dijon, France.  Have a running clock going so you know when your 90 seconds of rope work ends.  That will be the make it or break it for your score.

 

Scaling Options:

DUs -> Single Unders

Lunges -> Air Squats

Push Ups -> Off Bench

Sit Ups -> Feet anchored

 

Cool Down:

Couch Stretch – 2 Min per side

 

Calf Stretch – 2 Min per side