Warmup:

1:00 Echo Bike

10 Pushup2Downward Dog

10 Alt Toe Touch in Down Dog

10 Kneeling Thoracic Rotation

10 Thread the Needle

10 KB Deadlifts

5/5 Single Arm KB Push Press

3 Wall Walks

:30 Handstand Hold

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row

2X10 Light DB Bench Press

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Compare to 25Aug2023

Video courtesy of Rogue Fitness.

Our re-test week takes us into our 5X5 on DB Bench Press.  Aim to go heavier per set today than you did on 25Aug.  Stay tight, keep the shoulders and butt pinned to the bench, and you’ll do it!

WOD:

27-21-25-9:

Chest2Bar Pull Ups

Am. KB Swings (70/55)

Handstand Push Ups

Time Cap: 12 Min

Video courtesy of Train FTW.

Looking to go higher skill-level and weight standards for today’s WOD.  The movements aren’t a gigantic leap forward in what we do on a normal basis and are meant to push you just a little harder.  Same with the KB Swings.  Going heavier should not change your technique, just make you work a bit harder.

Scaling Options:

C2B -> Chin above Pull ups -> Strict banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Muscle Ups)

KB weight -> 55/35 -> as needed

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side