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