Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 Bow to Bends

10 Scorpion

10 Iron Cross

10 Cobra to Down Dog

10 Hawaiian Squats – See video courtesy of Jenny Lebaw

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 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our last time hitting Back Squats this cycle until we re-test our 5X5.  Like we did with Push Press earlier this week, our goal today is to hit a heavy 5 rep, followed by a heavier 4 rep, then a heavier 3-rep, then an even heavier double, and then finish with a heavy single for the day.  If that just happens to be a new 1RM, cool!  If not, make it heavy for the day.

WOD:

AMRAP 10:

4 Burpee Pull Ups

8 Toe2Bar

12 Alt Pistols

Score = Total completed Rounds + any leftover reps

Videos courtesy of WOD Star and OPEX Athletics, respectively.

Burpee Pull Ups can be either kipping or jumping as long as the pull up bar is at least one inch above your extended OH reach.  Any distance shorter (as in the video below, courtesy of Movement Link ) is considered scaled.

Scaling Options:

Burpee to Pull up -> Burpee to jumping pull up (inside reach)

Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Pistols -> Banded Pistol -> Pistol to box -> Air Squats

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Quad Stretch – 1 Min per side

Video courtesy  of Ask Doctor Jo