Warmup:

3X:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

6 Inchworm push ups

Then…

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Paused Back Squat prior to our 5X5 re-test. Just like with Strict Press earlier in the week, we want to find a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavy double, and finishing with a heavy single for the day.  Not looking to set a new 1RM, but if it happens, cool!  Just keep good form on each set.

WOD:

For Time:

100 Dual KB Front Rack Walking Lunges (55/35) *

*Every Minute on the Minute – 5 Dual KB Thrusters

  **WOD begins w/5 Thrusters

Time Cap: 14 Min

Videos courtesy of Functional Bodybuilding.  Quick demos of the Dual KB Walking Lunge and Thrusters.

I’m hoping you didn’t have any big weekend plans that involved being able to walk a lot.  After today, the legs may not be up for that 😊 But seriously, this one is going to tax those legs.  Take not that as you get fatigued, do NOT let your knees slam in the ground during the lunge.  Still want those knees to kiss the ground lightly as you lunge.  On the Thrusters, make sure to get full depth on the squat and full extension at the top of the press out.

Scaling Options:

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

Cool Down:

Couch stretch – 2 min per side

Leg Bleeds – 2 Min