3 Rounds:

100M run w/med ball

5 med ball squats

3 med ball push press to target

2 Wall Ball shots

5 Kip swings


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

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)


Bulgarian Split Squat

3X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting work the Bulgarian Split Squat this cycle.  Our sets drop to 3, so goal is to go heavier per working set than you did in the 5X5 week.  Remember, you can do all 5 on one leg before moving to the other leg.


For Time*:

100 Wall Balls (20/14)

*Every Minute on the Minute – 5 Pull Ups

*WOD begins with 5 Pull Ups

Time Cap: 15 Min

Video courtesy of Invictus Fitness.  Some good tips on Wall Ball efficiency. So, if you do the quick math, you need to average 7 or more reps per minute to make it under the cap.  Sounds very doable, but don’t forget, those pull ups will start to tax you a few minutes in.  My suggestion, go until about 10 seconds left per minute, just to have enough time to catch your breath before getting the pull ups out of the way and having enough gas in the tank to knock out some solid wall balls every minute.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Pull ups -> Buddha Rows -> Ring Rows (Elite: Bar Muscle Ups)

Cool Down:

Couch Stretch – 2 min per side


Kneeling lat stretch – 1 min per arm

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