Warmup:

Walking Lunge 30’

8 Box Step ups

Inchworm 30’

Spider-Man lunge w/twist 30’

5 tuck jumps

6 Box Jumps

10 Huggers

10 Over & Backs

5 Cobra to Hip Snap

4 Box Jump Overs

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

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, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X5 Per leg

Increase weight ea set

Compare to 23Aug2023

Video courtesy of Catalyst Athletics.

We kick off re-test week with a leg killer!  The goal is, if you have done each session of Bulgarian Split Squats, we should see an increase on each set of 5 compared to what we did on 23Aug.  Keep to core tight to stay stable and get after some good heavy weight!!

WOD:

13 Min AMRAP:

20 Alt Pistols

16 Burpee Box Jump Overs (24/20)

12 Toe2Bars

 

Goal = 4+ Rounds

Video courtesy of Kristi Eramo O’Connell.

Try to stay as steady in your balance as you are in your pace when hitting those pistols.

Scaling Options:

Pistols -> Pistol off box -> Banded Pistols -> Pistol to box

Box height -> 20/16 -> as needed (ELITE: 30/24)

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

 

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW