Warmup:

Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)

Then…

2X:

1:00 Echo Bike

10 Spider-man lunge w/twist

10 Air Squats

10 Kip Swings

Then…

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Pause Back Squats prior to our 5X5 re-test.  What we are looking for today is a heavy set of 5, followed by an even heavier set of 4, then an even heavier set of 3, then an even heavier double, then finishing with an even heavy single.  IF this becomes a new 1RM, cool!  If not, then make it heavy for today!

WOD:

4 Rounds For Time:

30/24 Cal Echo Bike

20 Wall Balls (20/14)

10 Pull Ups

Time Cap – 16 Min

Pic courtesy of maekameme.org

Best advice I can give, try to keep the Echo Bike cadence at between 60-70. Either go unbroken on the Wall Balls or break once.  When it comes to pull ups, manageable chunks is the way to go (once you feel your grip fatigue, hop off the bar, shake out, then get back up).

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per side