Warmup:

Heel2Toe 30’

Side lunge 30’

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Duck walk 30’

Inchworm 30’

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty barbell perform 5 reps of: Good morning, Back Squat, Back Squat w/2 sec pause, Elbow Rotations, Front Squat, Push Press, Thrusters.  Then, move bar to rack and work up in weight for Back Squat

S/S/S:

Back Squat

5X5

Increase weight ea round

Compare to 29Mar2024

Video courtesy of Catalyst Athletics.

We kick off re-test week with our Back Squat 5X5.  The goal is to go heavier per round than we did on the 29^th of March.  If you hit these every time we had them programmed, then you should be set up for success!

 

WOD:

10 Rounds For Time:

5 Shuttle Runs (50’)

10 Wall Balls (20/14)

 

1 Shuttle run = 25’ out and 25’ back

 

Time Cap – 15 Min

Video courtesy of Mayhem Athlete.

On the Shuttle runs, make sure your body fully crosses the 25’ mark, and you touch the ground past the mark before you come back the other direction.

 

Scaling Options:

MB weight -> 14/10 -> as needed

 

Cool Down:

Couch Stretch – 1 Min per side

 

Figue-4 Wall Stretch – 1 Min per side