Warmup:

200M Run

10 Box step ups

10 Samson Stretch

10 Squat2Stands

5 Box Jumps

10 Kneeling Lat Stretch

6 Box jump Overs

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping Pull Ups

Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 12 Feb

Video courtesy of Catalyst Athletics.  Our re-test week concludes with our 5X5 for the 2-second paused Back Squats!  I know those two seconds can seem like an eternity, but don’t give up!.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!

WOD:

12 Min AMRAP:

10 Box Jump Overs (24/20)

15 Pull Ups

200 M Run

Find the pace that allows you to keep moving the whole 12 minutes!  If 15 Pull Ups per round is more than you can do unbroken, find manageable chunks and drop down before you hit failure.  Avoiding failure will allow you to recover enough to jump back on the pull up bar faster.

Scaling Options:

Box height -> 20/26 -> as needed

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Cool Down:

Pigeon Pose on Box – 2 Min per leg

 

OH stretch on box – 2 Min

Video courtesy of Train FTW.