Warmup:

1:00 Echo Bike

10 Alt Reverse Lunge

10 push up to downward dog

10 Cossack Squats

10 Plank Shoulder taps

3 Wall Walks

10 Scap Pull Ups

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. We return to our 2-sec pause back squats today.  We’ll only have 3 working sets today, so the goal should be to finish heavier than the week we did 5X5.

WOD:

EMOM 16:

Min 1 – 10 Alternating Pistols

Min 2 – Max reps – Strict Pull Ups

Min 3 – 40-sec Hollow Hold

Min 4 – Max reps – Handstand Push Ups

Video courtesy of Kristi Eramo O’Connell.

Today we want to take some time to hone in some bodyweight skills and strength pieces.  On the pistols, work to keep the body in a good position through the squats.  For the strict pull ups, look to go into a scap pull up before pulling the body up. Really drive the ribs into the ground on the Hollow Hold, and lastly keep a tight core as moving through the Handstand Push Ups.

Scaling Options:

Pistols -> Banded pistols -> pistol to target

Strict pullups -> banded strict pull ups -> Buddha Pull Ups -> Ring Rows

Hollow Hold -> Tuck hold

HSPUs -> Pike push up off box or floor -> High-kneel dual DB press

Cool Down:

Couch stretch – 1 min per side

Scorpion Stretch – 1 Min per side