Grab light KB

200M jog

10 KB deadlifts

8 Goblet Squats

5 Push Press per side

2 OH KB lunge per side

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

On Rig*: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows).  

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat (2-sec pause at bottom), Kang Squats, Back Squats (3-sec hold at bottom).



Back Squat


Increase weight ea set

Compare to 16 Apr

Video courtesy of Catalyst Athletics. Today we get to go for a heavy 5X5 on Back Squats!   If you hit every instance of Back Squat since 16Apr, I have no doubt you will handle heavier weight each set compared to what you did on 16Apr.  Get after it!! 




Pull Ups

Single Arm KB Walking Lunge (35/25) **

*Every Minute on the Minute – 4 Goblet Squats (35/25)

-WOD Begins with 4 Goblet Squats


**Switch Arms every 5 Reps

Video courtesy of The Active Life.  There is no better way to put a monkey-wrench into wat looks like a straightforward WOD than putting in an EMOM.  So, at the beginning of the WOd, do 4 Goblet Squats, then begin your round of 30 pull ups and 30 one-arm KB OH Walking lunges.  At the top of the next minute, wherever you are in the WOD, stop and perform 4 goblet squats, then go back to wherever you left off in the WOD and keep going.  This process continues at the top of every minute until you finish the WOD. 


Scaling Options:

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

KB Weight -> 25/15 -> as needed


Cool Down:

Couch Stretch – 2 Min per side


Kneeling Lat Stretch – 1 Min per side


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