Re-test week!!! 


Grab a light KB

200M jog

5 Single leg KB RDLs per side

5 KB bent over rows per side

10 Spider-Man lunges

10 Squat2Stands

5 one-arm KB front Squat

5 one-arm KB press

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

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat



Front Squat


Increase weight ea set

Compare to 7Nov2022

Video courtesy of Catalyst Athletics.

Re-test week is here!!  Time to see if the last 9 or so weeks of work have paid off.  We beginning with our 5X5 on Front Squat.  The goal is to go heavier per set than you did on 7Nov.  If you hit these each time we did them, I’m willing to bet you’ll be able to handle even heavier loads.  Start the week of right!!



15 Min AMRAP:


Dual KB Thrusters (55/35)

Alternating KB Renegade Row (55/35)


Score = Total Reps

Videos courtesy of ShapeFit and Onnit, respectively.  Quick demos for the Dual KB Thruster and Alternating KB Renegade Rows.

Today’s WOD will take us on an ascending ladder with these two dual-KB movements.  In each, keeping the core tight will be needed to do these without opening yourself up to injury.  Move smooth and steady through these rather than going too fast and getting jerky


Scaling Options:

KB weight (Elite: 70/55) -> 35/25 -> as needed


Cool Down:

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas


Couch Stretch – 2 Min per side


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