Warmup:

1:00 Echo bike

Duck walk 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike

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

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

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat version this cycle will be our 2-second Pause Back Squat.  Make sure you keep tension during the hold at the bottom.  The goal of this is your overall Back Squat form will improve.

WOD:

For Time:

50 Wall Balls (20/14)

40/32 Cal Bike

30 Pull Ups

Time Cap: 13 Min

Video courtesy of MisFit Athletics.

We’ll be hitting a mini-chipper today.  Since you only have to go through the Wall Balls once, do you try to go unbroken?  Bold choice, but don’t forget, you’ll be going right into a big bike piece right after!

Scaling Options:

MB weight -> 14/10 -> as needed

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Cross-body Lat Stretch – 1 Min per side

Figure 4 Wall Stretch – 2 Min per side