Warmup:

1:00 Echo Bike

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30′

Crab Walk 30’

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

Front Rack mobility – :30 per side – see video below, courtesy of Power Monkey Fitness

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 9Nov2023

Video courtesy of Catalyst Athletics.

Next up on our re-test is our 5X5 for Front Squat.  Yesterday I’m sure got a good prep for keeping a good front rack for one rep at a time.  Now we go just a little longer time under tension.  Again, if you hit each rep progression this cycle, you should be able to go heavier per set than you did on 9Nov.

WOD:

EMOM 15:

Min 1 – 12/9 Cal Echo Bike

Min 2 – 12 Toe2Bars

Min 3 – :30 – :45 Handstand Hold

Video courtesy of Hyperformance Athletics.

Interval training at its best today!  Look to be working about 45 seconds each minute.  That should give just enough time to transition from one move to the next.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups

HS Hold -> Wall walk as high as possible + hold

Cool Down:

Iron Cross – 1 Min Per side

Couch Stretch – 1 Min per side